EMOTM for 15mins
5 pull ups
5 press ups
6 alternating DB snatches
Looking at 30-45sec of work therefore scales and rep ranges accordingly.
Bench press 2×7+7+
Alternating with barbell low row
Below is a picture that illustrates why weighing yourself has no representation of body size. As muscle weighs more than fat. If body composition is important to you measure yourself with a tape rather than using the scales.