Push Press: 6×7 @ ~ 55-60% 1RM.
The point here is not to hit failure – the point is to build some volume. Leave a little on the table for each set.
Strict Wide-Grip Pull-Ups: 5×7-10
Strict Parallel Bar Dips (weighted, if necessary): 5×6-9
Superset the previous two exercises – so you will do one set of pull ups, then one set of parallel bar dips, then back to pull ups.
AMRAP 25: 750/600M Row; 20m barbell overhead lunge (95/63); 20 sit ups; 20 dumbbell snatches (50/35)
This is a long workout that requires some pacing, so approach it as such. The point here is to tax two systems; first and foremost, the row/lunge combo will be a cardiovascular pursuit. Pick a weight where you can at the very least comfortably lunge 10m with; try not to break up any lunge into more than 3 sets. The second is to really tax your midline. Keep good mechanics throughout, pace the workout and remember that at 25 minutes – this is very much a marathon, not a sprint, and treat it as such.