1) 5 min time cap on the following

3 rounds for time:
2 x muscle ups
10 x pistols

or

3 rounds for time:
1 rope climb
8 deck squats

or

3 rounds for time:
5 pull ups
15 jump squats

2) Bench Press
3 x 3 reps @ 70%

3) 5 sets:
Sprint 100m
Rest 90s