Start a clock for 10 minutes and complete as many rounds as you can of:
10 Single Arm Bottoms up Kettle bell Shoulder Press (each arm)
8 Single Leg Romanian Deadlifts (each leg)
Trap Bar Deadlifts
*Percentages based off 1RM Deadlift
*Rest 2-5 minutes between sets
*All reps and percentages as the Above
6 Rounds of:
10 Iso Pulldowns
12 Incline Dumbbell Bench Press'
12 Dumbbell Side Raises
20 GHD Sit ups (if you're still feeling your way with the GHD only go to horizontal)
*Move from exercise to exercise, like a slow circuit, rest as you need to throughout the 6 rounds.