Warm-up: 

5 minute row or run

then.. 

20 meter lunges

10 meter inch worm w/ push-up

PVC pipe; overhead pass through, good mornings, & rotations

Front Squat:

4 x 5 @ 75%

1 x 10 @ 60%

Strict Pullups:

4 x 5 (2 sets pronated grip/ 2 sets supinated grip)

Ring Dips: 

4 sets between...