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Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

3 sets x 5 reps

Work up to a moderately heavy set of 5 reps.

#2  BB Row - 6 sets x 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps at top weight

Sets 3 to 6 - 6 reps back down at 90% of top weight

#3  In 8 minutes, do as many rounds as you can of:

Inverted Row                  8 reps

DB Thruster                    12 reps

Double Under                  24 reps

DB Suitcase Carry           25 meters each hand 

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of: 

Inverted Row                  12 reps

DB Thruster                    18 reps

Double Under                  36 reps

DB Suitcase Carry           25 meters each hand