A. Three sets of:
Tempo Strict Dumbbell Press x 10 reps
Rest 45 seconds
Tempo Barbell/Ring Rows x 10 reps
Rest 45 seconds
V-Ups x 10-20 reps
Rest 45 seconds

B. Five rounds for time of:
Run 300 Meters
10 Handstand Push-Ups or Pike Push-up
10 Pull-Ups