A.
Four sets for max reps of:
45 seconds of Dumbbell Bench Press
(choose a weight you can handle for 8-10 unbroken reps)
Rest 15 seconds
45 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 75 seconds

B.
For time:
1000 Meter Row
40 Jumping Lunges
400 Meter Run
40 Dumbbell Push Presses
400 Meter Run