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Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps

Air Squat - 10 reps

#1  Pullups - regular tempo, no pauses

Start a timer and do a set every minute.  You pick the number of reps for the

first minute, then add one rep each minute until you fail to get the required 

number of reps for that minute, or you complete 8 sets.  Try to pick a 

number that lets you get through at least 5 sets and hopefully all 8.  

#2  Start a timer.

EVEN minutes - 30" Box Jump - 3 reps

ODD minutes - Tire Flip Jump Through - 3 reps

When you are not doing box jumps or tire flips, in any order and any

combination, do:

Inverted Row - 40 reps (heels on bench)

DB Thruster - 40 reps

You are done when you finish all reps of row and thruster.

#3  Cable Row - 6 sets x 6 reps

Pick a weight that is challenging but you can get all 6 reps each set

with good posture and good technique.