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Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullups - 30 total reps

Break it up however you want.

PAUSE for one second at the BOTTOM of each rep, 

and for one second at the TOP. Get as high over the bar

as you can each rep.

#2  BB Row - 4 sets x 10 reps

Same weight each set.  

#3  Do 2 rounds of:

American Kettlebell Swing           30 reps

24" Box Jump                               20 reps

Burpee                                          25 reps

Inverted Row                                35 reps

Goblet Squat                                40 reps

Pushup                                         45 reps

REST 3 minutes between rounds.