Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Pull-Ups
• 10 Tricep Dips
• 10 Back Extensions
• 10 Forward Walking Lunges
• 10 Backward Walking Lunges
• 10 Overhand Inverted Rows 

Workout:* 

• 25 Jump Pull-Ups
• 3 sets of 15 @ 50% of BW deadlifts (rest as required)
• 2 sets of 12 @ 75% of BW deadlifts (rest as required)
• 2 sets of 10 @ 1 x BW deadlifts (rest as required)

Finisher:

• "3 Pull-Ups Are Easy":  
  • Dead hang for 10 seconds (any grip)
  • then pull and hang at half-way point for 10 seconds
  • then pull and hold at top for 10 seconds
  • then lower to half-way point for 10 seconds
  • then dead hang for 10 seconds
  • that's one pull-up
• Then
  • repeat above but hold for 5 second periods
• Then
  • repeat above and hold for 2 seconds