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Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 30 total reps

Break it up however you want. 

PAUSE for one second at the BOTTOM and for

one second at the TOP.  Get as high over the bar 

as you can each rep.  

#2 BB Row - 4 sets x 10 reps

Same weight each set.

#3  In 6 minutes, do as many rounds as you can of:

DB Ground to Overhead - 8 reps each side

Run - 150 meters

Then REST one minute. Then

in 6 minutes, do as many rounds as you can of:

DB Farmer's Walk - 100 meters

Double Under - 35 reps

Then REST one minute.  Then

in 6 minutes, do as many rounds as you can of:

DB Row - 10 reps each side

Medicine Ball Wall Ball - 15 reps