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Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift

Do as many warmup reps and sets as you like.

Work up to a moderately heavy set of 4 reps.

#2  DB Row - 4 sets x 9 reps each side

Same weight all 4 sets. Heavy.

#3  In 7 minutes, do as many rounds as you can of:

Goblet Squat - 15 reps

Pushup - 20 reps

Then rest one minute, then in 7 minutes, do as many

rounds as you can of:

DB Ground to Overhead - 8 reps each side

Run - 100 meters

Then rest one minute, then in 7 minutes, do as many

rounds as you can of:

Burpee - 15 reps

Inverted Row - 20 reps