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Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  Start a timer.

On the minute at 0:00, 1:00, 2:00, 3:00, 4:00, and 5:00,

do Sledgehammer VS Tire - 7 reps each side

On the minute at 6:00, 7:00, 8:00, 9:00, 10:00, and 11:00,

do Medicine Ball Wall Ball - 12 reps

On the minute at 12:00, 13:00, 14:00, 15:00, 16:00, and 17:00,

do BB Row - 12 reps

On the minute at 18:00, 19:00, 20:00, 21:00, 22:00, and 23:00,

do Burpee - 10 reps