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Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep      4-4-4-4 reps

      NO, this is not a typo.  YES we are squatting today.
      Start with 50% of your front squat 1RM and then try to add weight each set.
      Rest between sets.

#2  BB Incline Bench Press (no pause)      5-5-5-5-5 reps

      Start at a weight you can easily manage and then add weight each set.
      Rest between sets.

#3  This is 3 rounds.  You will do a set every minute, on the minute, for 12 minutes.

      0:00 - Hand Release Pushup - 20 reps
      1:00 - BB Ground to Overhead - 5 reps
      2:00 - DB Lateral Raise - 20 reps
      3:00 - BB Rack Press - 5 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.