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Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Start light, then add weight each set.

#2  Do 3 rounds of:

DB Lateral Raise                   12 reps

EZ Curl Bar Nosebreaker      12 reps

EZ Curl Bar Curl                   12 reps

REST between rounds. 

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

BB Row                               12 reps

1" Deficit Pushup                16 reps

Goblet Squat                       20 reps

DB Farmer's Carry              100 meters

Then REST 2 minutes.

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

BB Row                               18 reps

1" Deficit Pushup                24 reps

Goblet Squat                       30 reps

DB Farmer's Carry              150 meters