3 sets of:
6 single-arm seated arnold press/arm
20 straight arm banded pressdowns
Strength: 
* Push press: 5,4,3,5,4,3 
 *Jerk: 2,2,2,1,1 
then

 3 rounds of:
35/25 calorie row
20 burpees over the rower

rest 2 min then
 3 rounds of:
35/25 calorie Assault Bike
25 v ups