Circuit 1:
3 rounds of descending reps (9,6,3) of: thrusters (165 lbs)
Muscle Ups

Circuit 2:
3 sets of
20x sit ups
20x ring dips

Circuit 3:
10 rounds performed in ascending reps )(1,2,3,4,5,6,7,8,9,10) of bench press (225 lbs)
Front Squat (225 lbs)