Warmup:
3 rounds of:
45 sec jump rope
10 ring row
Shoulder press 12-8-6 @ 35-45-55
10 V-ups

Workout:

Shoulder press 3-2-F-1 @ 65-85-95-90 w/2 min rest
Chinups max 5-5-4 w/2 min rest

Then 10 minutes AMRAP:
7 strict pullups
30 double unders

4 rounds + 4 reps