2 minutes of cardio, pick an activity (row, bike, run), then:

2 rounds:
*Barbell Complex, 45/35 lbs
5 L/5 R World's Greatest Stretch
10 Kipping Swings
5 Inchworms

*Barbell Complex:
3 Barbell Hang Muscle Snatches
3 Barbell Hang Power Snatches
3 Barbell Power Snatches

Every 4 mins for 12 mins do:
10 Bench Press*
15 Push-ups

*Round 1: 70% 1RM
*Round 2: 70% 1RM
*Round 3: 75% 1RM