PART 1:

3-5 Sets

1 Min: Max Alternating DB Row
1 Min : Max DB Crawl
1 Min : Max Plate Row
(Plate touches chest to full extention)

REST 1 MIN BETWEEN ROUNDS

Idea weight for Men: 40-50# DB Rows / 30-40# DB Crawls / 45# Plate

Idea weight for Women: 20-35# DB Rows / 15-25# DB Crawls / 25-35# Plate

Score: Total Reps

Put what weight you used for each in comments.

Part 2:
10 - 1
Lat Raise
Shoulder Press

(So that means 10 Lat Pull Down, 10 Shoulder Press.  9 Lat Raise - 9 Shoulder Press...)

You will probably want to use lighter dumbbells for the lat raises than the shoulder press - but if you want a good burn - go light for both and see how far you can get with out breaking (don't get sloppy).

Not putting a score for this one.  Quality over Time or weight.