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Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 6 sets x 5 reps

Set 1 - 5 reps at 90% of your top weight for today

Set 2 - 5 reps at top weight for today

Sets 3 to 6 - 5 reps back down at 90%

Goal for set 2 is a max set of 5 reps.

#2  BB Incline - regular tempo

1 set x 9 reps

1 set x 7 reps

1 set x 5 reps

1 set x 3 reps

Start with a moderate weight, then try to add weight each set. 

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, Burpee - 8 reps 

At 13:00, in any order and any combination, do:

Pullup                              40 reps

Close Grip Pushup           80 reps

Air Squat                          120 reps

DB Farmer's Carry            300 meters