A. 10 minutes of windmill and bent press practice. Push the weight a bit on these if possible.
B. For time:
Run 400 m
50 KB around-the-body
50 KB swings
Run 400 m
50 goblet squats (do these unweighted or at a lighter weight if you are new)
50 KB rows (total)
50 push-ups
Run 800 m.