Start off today with 3 pull ups on the minute for 10 minutes. Add weight if possible.
Rest 5-10 minutes and then perform the following for time:
10 down to 1 box jumps to 24/20 inch box
1 up to 10 ground to over head with 45/25 dumbbell
(Start with 10 box jumps followed by 1 dumbbell ground to overhead, 9 box jumps followed by 2 dumbbell ground to overhead and so on)
Good luck!! Post results to comments!!!