3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck

Five Rounds for time: 
20 Pull-ups
30 Push-ups  
40 Sit-ups 
50 Squats 
*3-minute rest after each round*