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Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row

1 set x 18 reps, 1 set x 14 reps, 1 set x 10 reps, 1 set x 6 reps

Start light then add weight each set.

#2  In 11 minutes, do as many rounds as you can of:

Goblet Squat                     15 reps

Regular Pushup                20 reps

DB Farmer's Carry          50 meters

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

DB Row                           10 reps each side

DB Thruster                    15 reps

Double Under                  40 reps