3 Sets:

14 Barbell Front Rack Step-Ups

Max Strict Pull-Ups

Max Dumbbell Pushups

Rest 2:00-3:00 between sets.

THEN: 4 rnds

200 run

7 Pull Ups (scale to a number you can do unbroken)

14 air squat

14 sit ups

14 Bicycle

14 tuck ups