My last workouts:

1.Power Clean+3 push presses combo.

Last 3 sets 205 pounds.

2.Squat,last 3 sets did 3 reps of  335 ponds.

100 lunges with plate 45 pounds overhead.

about 7 minutes

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For time:

100 pullups

1 mile run

Pullups did on some uncomfortable bar,kip style.

16:26

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100 bodyweight squats with front kick.

5:12

30 AB Roller standing rollouts.

6:47.

Should do it more frequent,last time worked with roller before 3-4 weeks.