Pull!

KB TGU 24kg. 3x3each.
L-Chins 10/6/4 + 1 set of 6 reps regular chin
Renegade Rows 2x20alt. (45s)
Wrestler's Bridge Pushups 2x20
Biceps Curls 2x12 (25s)

Posterior Chain!

3x6reps each Turkish Get-up (16kg)
...superset with 1min. Plank first set/1min. each side plank second set/1min. straight leg hip bridge

Single leg box squats (hands in front-dead stop bottoms up)
...box just below parallel
3x12ea. superset with 3x12 1-leg elevated hip bridges

Finisher--4 rounds:

25 2-arm swings (24kg.)
25 2-arm swings (16kg.)
60-90seconds rest

Airbench (ISO) 1min.
Squat (ISO) 1min.

Push!

One Arm Pushup (Incline-feet wide) 3x5ea. (much weaker on left side)

TRX 40/40 challenge (40 atomic pushups/1min. rest/40 45-degree body row)
...did 34 reps each...will try again in the next couple of weeks to hit 40

100 Bar dips (20-20-17+3-10-10-5-5-5-5)

Kettlebells

5 rounds of:
5l/5r TGU (16kg)
10+10 KB Snatches (16kg)
20 hindu squats
1min rest

100 KB swings (16kg)
100 Hindu squats

No rest on the 100 kb swings or hindu squats. all in all a pretty easy workout, nice to get the blood flowing and work on pacing and breathing.

Burpees!

370 in 53:25
(7 on the minute)

Wanted to hit 420 in 60min, but gassed out a little after 50min. Will shot for over 400 next go around.