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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 4 reps.

#2  DB Row - 4 sets x 9 reps each side

Same weight all 4 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) 24" Box Jump                            7 reps

B) BB Row                                     12 reps

C) Medicine Ball Wall Ball             15 reps

D) Double Under                            40 reps

E) DB Farmer's Walk                     150 meters

F) Run                                            600 meters