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Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift 

Do as many warmup reps and sets as you like.

Work up to a heavy set of 6 reps.

#2  DB Row - 3 sets x 12 reps

Same weight all 3 sets.  Heavy.

#3  This is 6 rounds of continuous work. 

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) DB Ground to Overhead            7 reps each side

B) 24" Box Jump                            10 reps

C) Inverted Row                             15 reps

D) DB Thruster                               20 reps

E) Run                                            400 meters

F) DB Farmer's Walk                      200 meters