1) Bench Press and DB single arm rows 

4 sets
Max effort barbell bench with :01 pause at top (about 40% of 1rm/something you can perform 15-20 reps unbroken)
12/12 Single arm rows

2) 6 rounds:
1 lap sled sprint (heavy)
1 lap farmers carry (as heavy as possible)
*rest same amount of time it took you to sled/carry

3) Banded Plank and Russian Twists on GHD 

3 sets:
:60 banded plank immediately into
:60 Russian twists on GHD