1) 12 minutes: build up to a 3-rep max bench and a 1-rep max bench

2)  1 mile run
-rest 1 minute
2a) 2 minutes: all out on the rower for max meters.
-rest 1 minute
2b) 3 minutes: amrap pullups. You can only do 5 sets total to achieve max reps in this timeframe. A set ends when you come off the bar. 
-rest 1 minute
2c) 4 minute amrap: strict hspus- first 2 minutes, Kipping hspus-last 2 minutes.
-rest 1 minute
2d) 50 ghd situps.