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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 moderately heavy set of 6 reps.

#2  DB Row - 3 sets x 12 reps

Same weight all 3 sets.  Heavy.

#3  Do 3 rounds of:

Bumper Plate Overhead Carry         100 meters each round

Goblet Squat                                    30-25-20 reps

DB Hammer Curl                              10-15-20 reps

Burpee                                              25-20-15 reps

American Kettlebell Swing               15-20-25 reps

Close Grip Pushup                           30-25-20 reps

BB Row                                            10-15-20 reps