Bench Press: 5RM
push presses (95/65)
front squats (95/65)
burpees over parallettes
There is no built in rest between couplets. You move right to the sit-ups when you are done with the push presses, and right to the burpees when you are done with the front squats.
MIN 1: 10 kb presses (35/26; each hand)
MIN 2: 10 hanging knee raises
MIN 3: 45 second wall sit (25/15)