Check out this cool video by Josh and Meghan Dobeck of 14.1

Essentials:
A. Dumb Bell Press; x8-10 OT 2min; 10min
B. Push press; build to a Heavy 5rep in 6 min
C1.Bent Over Single Arm DB Row; 6-8 each armx3; OT 0,3,6min
C2.Ring Pulls; 8-10 x3; OT 1,4,7min

Fitness:
A. Push jerk; x3 OT 2min; 10min
B. Push press; build to a max in 6 min
C1.Weighted Pull Up; 3-4×3; OT 0,3,6min
C2.Pull Ups; 6-10 x3; OT 1,4,7min

Performance:
A. Split jerk; x1 OT 2min; 90%; 10min
B. Push press; build to a max in 6 min
C1.Weighted Pull Up; 2-3×3; OT 0,3,6min
C2.C2B Pull Ups; 10-12 UBx3; OT 1,4,7min
C3. MU; 2-3×3; OT 2,5,8min