Basics:
Three sets of:
Strict Dumbbell Press x 10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 10 reps @ 2111
Rest 45 seconds
V-Ups x 10-20 reps
Rest 45 seconds

Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Strict Pull-Ups

Performance:
Five sets of:
Push Press x 5 reps @ 11X1
Rest 2 minutes

Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups

Tabata
20 seconds of med ball tosses Rest 10 seconds