3 rounds:
3 chinups @ 60X1
30 seconds/side lat band stretch
3 bar dips @ 60X1
5/side xiaopeng forward w/ 10 lbs
5/side skater squat w/ 10 lbs
5 natural leg extensions
60 sec hollow hold

Then 25 minutes of:
800m run
50 wall ball @ 14lbs 9'
50 Russian swings @ 20kg
(2 rounds + 400m)