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Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

  

#1  Strict Pullup - regular tempo

Do one set to failure.

Then REST for 3 minutes.

Then, at your own pace, do 40 more strict reps.

Break it up however you want. 

#2  BB Row - 4 sets x 12 reps

Same weight all 4 sets.

#3  Do 4 rounds of:

BB Push Press          8-12-16-20 reps

Run                            200 meters

Then do 4 rounds of:

Burpee                           10-14-18-22 reps

Inverted Row                16 reps

Then do 4 rounds of:

American Kettlebell Swing       12-16-20-24 reps

Plank                                           45 seconds