Stick with your goals!

Warmup:
Row 500m
Toe Touches
Lunges
TTB
Good Mornings
Pushups

Strength:
Shoulder Press
3 sets of 4-6 Reps progressive
Ring Rows
3 sets of 8-10

Workout:
16 minutes
Odd minutes: 10 Hang Power Cleans
Even minutes: 100m Sprint