Warmup:
400m run
Some PVC overhead squats
4 rounds each, 20 seconds on/10 seconds off of:
pushups
squats
12kg kettlebell swing (American style)
Deadlift: 5-3-2-5-5-5 at 95-135-165-165-165-165

Workout:
3 rounds for time of:
400m run
10 ring dips
10 box jumps
13:46 (ring dips slowed me WAY down)