Here's the structure. You'll start with what I call the "Primary" sequence or "Main" sequence. You will knock this out before you move on. Next, is the "Secondary" sequence. Again, you will complete this before moving on. Lastly–the conditioning or ab finisher.
If you don't have access to a certain implement I'm using, be resourceful. Don't have Olympic rings? Use dip bars, a bench, or pivot to another tricep-focused, bodyweight exercise.
PRIMARY SEQUENCE - 4 Rounds
A) Deadlift - 8 reps
B) Pull ups - 8 reps
SECONDARY SEQUENCE - 3x10
Go through movements A - D. This is one set. Repeat twice more for three sets.
A) Kettlebell Swings
B) Bent Over Double Kettlebell Rows
C) Double Kettlebell Romanian Deadlifts
D) Kettlebell Curls
AB FINISHER - 1 Round
Perform five :40 second rounds with :20 of rest. Go directly from movement to rest, then back to movement.
C) Leg Lifts
D) Russian Twists
E) Toe Touches