Buy in: In Tabata fashion- Plank, Supermans,Hollow Rock, Crunches, repeat. Following that, do this Tabata progression using a single dumbbell or kettlebell- Left arm hang power clean and jerk, Right arm hang power clean and jerk, left-arm single-leg RDL (right leg planted), right arm single-leg RDL (left leg planted). Mobilize.
Bench Press: 8 sets of 3 reps@80-85% (straight sets)
Chin Ups(strict): 8 sets of 3 reps. Add weight if possible.
Finisher: 100 Double Unders for time. 3 minute cap