Tripod

3-3-3-3-3-3 (6X3) of:
Push Press (Start @ 135# and increase)
Split Jerk
Pull-Up with 45# Plate

90% of 1 RM & do 5 singles with 10 second rest between each rep.
Bent Over Row 5x5 @ 140# DB
Windmill 2x5 (regular rep style left & right)

3 Sets
Floor Wiper @ 225# 20 Reps
Man-Makers @ 50# 10 Reps

Tabata
Wall Ball
Squats
BB Reverse Bent Over Row

Boom.