1) 5xME Strict pull ups (if you do less than 6 use a band or a  higher resistance band)

2) for time

400m run

21 KB Swings Russian 70/53

9 v-ups

800m Run 

15 KB Swings

15 v-ups

400m Run

9 KB swings

21 v-ups

3) 5x10 AB wheel