Warm-up:
12min AMRAP
1 min bike/row/run
5 hand-release pushups
5 ring rows
5 dips

Acessory work:
30 dumbbel bench press @ med-hvy weight
30 strict press @ 75% 
50 ring rows
100 Alt V-Ups
*break up reps as you'd like but finish each movement before moving to next
 

EWOD:
For time (25min cap):
27-24-21-18-15-12-9-6-3
Pullups
Pushups
Air Squats
200m Run between rounds