Complete 3 rounds before moving on.

5 strict chin-ups
20 BB biceps curls 45/65
400 m run

then, complete 3 rounds of: 

10 BB skull crushers 45/65
20 chair dips
400 m run

Post form thoughts to comments. 

Nothing SUPER new here, but it's worth a skim. When you get to the "Insulin, obesity, and dubious connections" section, slow down and let the words soak in a bit.  

What Have We Learned About Nutrition in the Past 5 Years - KamalPatel

Because you shouldn't neglect your lips! Get one before they're gone. SPF 15 ya'll!