Warm up
3 rounds of
200m Run/10 push press w-barbell/5 burpees
20 OH Walking Lunges with moderate weight (KB each arm)

Team up with a friend for assistance
4 Rounds of :
5x Weighted pullups (increase wt each set)
rest 1 min
5x Bench Press (Inc wt each set) friend spots
rest 1 min

Timed 500 m row