Back Squat: 10 minutes to find 1RM; then 3 x 3 @ 75% of max; then 2 x 5 @ 50% of max
Between each set do 5-8 Hand Stand Pushups

12 minutes to accumulate as many rounds as possible:
Buy In: 400m Run + 40m OH Walking Lunge (15kg for men; 10kg for women)
[5 Pullups
8 Deload Pushups
11 Rocket Jumps]