8 rounds of:
5 Strict Pull-ups
10 Alt. DB Bicep Curls 2x15/10kg
10 Hand Release Push-ups or deficit
15 DU
10 Deadlifts 80/55kg
10 Bench Presses 65/45kg
20 (10/10) Single Arm DB Bent Over Rows 15/10kg
25 Sit-ups

This is NOT for time, but try to keep your rest at minimum. Goal is to get good, solid reps and unbroken sets!!