Max Bodyweight Bench Press (if you don't have access to bench, do floor presses)
Max Strict Pull-ups
Rest 3 minutes between rounds.
Max Bench press at appropriate weight
Max Chin over bar hold (thats the top of the pull ups)
Rest about 3 minutes between rounds.
50 foot Walk w/ one arm DB overhead, and one arm farmer carry KB. Switch arms and repeat.
30 Seconds Side Plank Each Side