5 Rounds 
5 Plyo Dumbbell Burpees (As explosive as possible) 
15's Max Effort Assault Bike Arms Only 

8 Rounds
Banded Push Press 8x3 (Building) 
Strict Pullups 8x3-5 (As hard as possible) 

5 Rounds 
10 Strict Dips
10 Dumbbell Hammer Curls (As swole as possible)

Gymnastics Abs 
30's Hollow Rocks 
30's Russian Twists 
30's Alternating V-Ups 

The ABC's (Spell the alphabet with your feet holding hollow body position)