Pick a starting weight that will challenge you to get 10 reps.
Set 1: Max reps (up to 15) Bent-over Rows
Set 2: Max reps after adding 10-20 pounds
Set 3: Max reps after adding another 10-20 pounds
Set 4: Max reps after adding another 10-20 pounds
15 Minute AMRAP of:
5 Strict Pull-ups (or ring rows)
10 Deficit Push-ups (guys on 45# bumpers, girls on 25# bumpers, chest all the way to floor)
15 Goblet Sumo Squats
3 minutes of max rep Toes-2-Bar, Knees-2-Elbows or Knee Raises