4 Rounds of all out effort (go to failure)

Sets of chin ups - if you cannot do a chin up, TRX row, with palms facing the ceiling/sky.
Do as many as you can during your 4 sets and rest enough in between.

4 Rounds of:

2 mins of skipping
10 Push ups with both hands on medicine balls
1 Min of skipping
20 weighted step ups each leg