Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 Strict Pullup - Do 50 total reps
Break it up however you want.
#2 BB Row - 5 sets x 6 reps
Set 1 - 6 reps at 90% of top weight for today
Set 2 - 6 reps top weight for today
Sets 3,4,5+6 - 6 reps back down at 90%
#3 In 20 minutes, do as many rounds as you can of:
Double Under 45 reps
Air Squat 35 reps
DB Farmer's Carry 100 meters
Regular Pushup 25 reps
BB Curl 12 reps
DB Ground to Overhead 12 reps each side