Three sets of:
Bench Press x 6-8 reps
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes

Then Against a 4-minute running clock, perform the following:
Row 500 Meters
20 Wall Ball Shots
Pull-Ups x Max Reps
Rest 4 minutes between sets, and complete a total of four sets (32 minutes total). Max effort every round!!!