Warm-up
3 Rounds of:
10 x Air squats
10 x Ring rows
10 x Push-ups

WOD 1
5 Supersets of:
3-5 x Front squats
10 x Jumping Air squats

WOD 2
8 Tabata Rounds of:
Pull-ups
Push-ups
GHD Sit-ups
Do 8 full tabata rounds of each movement before moving on to the next.  Start at any movement.

Extra WOD
Gymnastics
7 x HSPU
1 Min rest
6 x HSPU
45 Secs rest
6 x HSPU
45 Secs rest
5 x HSPU
30 Secs rest
4 x HSPU

Odd object carrying
400m Carry (135#/95#)
Carry the weight however you want.