2 Rounds:

:30 Sec Row
10 Ring rows
10 Banded Curls
10 Bench dips
:30 Sec Bike

Then..

4 Rounds For Time:

25/20 Cal row
20/15 Cal bike

2 Rounds of:
10 DB Chest Supported row (place bench on an incline off rack)
10 Hammer Dumbbell Curls
10 DB OH Seated triceps ext
10 Tuck crunch (hands off floor)

Then.

200m DB Farmers carry