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Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#2  DB Row - 3 sets x 12 reps each side

Go heavy.

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

DB Farmer's Carry       50 meters

Regular Pushup          20 reps

Air Squat                     20 reps

REST two minutes.  

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

Run           200 meters

Pullup       15 reps

Burpee      15 reps