Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row - 4 sets x 12 reps
Set 1 - 12 reps at 90% of top weight for today
Set 2 - 12 reps at top weight
Sets 3+4 - 12 reps back down at 90%
#2 Strict Pullup - 30 reps
Break it up however you want.
PAUSE for one second at the TOP of each rep, and
PAUSE for one second at the BOTTOM of each rep.
Get as high as you can over the bar each rep.
#3 Do 10 rounds of:
Pullup 10-9-8-7-6-5-4-3-2-1 rep
Burpee 1-2-3-4-5-6-7-8-9-10 reps
(10 pullups, then 1 burpee, 9 pullups, then 2 burpees, etc.)
Then immediately do 5 rounds of:
DB Farmer's Carry 50 meters
Medicine Ball Wall Ball 15 reps