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Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row 

1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps

Start light, then add weight for set 2 and 3.

#2  Strict Pullup (weighted if possible) - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Set 3, 4, 5 - 8 reps back down at 90%

#3  In 11 minutes, do as many rounds as you can of:

Air Squat                        25 reps

Run                                200 meters

DB Waiter's Walk             25 meters each hand   

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

DB Thruster           12 reps

DB Row                  12 reps each side

Double Under         36 reps