I forgot I had copied this workout from an article Pavel wrote awhile back. It's written with kettlebells in mind, but dumbbells or anything with a little weight that you can hold in your hands will work enough to get you started.

The article was written for a Marine training for Force Recon.

Force Recon Workout

Monday
-Weighted pull-ups -5x5
-Alternate the pull-ups with cleans and presses (military, not push presses!) -2x24kg KBs, also 5x5
-Rock bottom front squats with a one second pause -2x32kg KBs -5x5
-Snatch with a 32kg KB -5 sets, hard but not to failure
-Alternate the snatches with strict hanging leg raises -5 sets

Wednesday
-One arm C&Js with a 32kg KB -10 min, play it by ear
-Heavy abs -5x5
-Pull-ups -100 total
-Alternate with front squats, sets of 10 with 2x24kg KBs
-Snatches or swings with a 24kg KB -alternate sets of 10-20 with 100 yd jogs (not sprints! the jog is for recovery) for as long as you can handle it
-Cough up a hairball!

Friday
Start over.

After three weeks reduce the reps by 50% for a week -very important!

If you can't do some of these exercises, modify them or substitute with something similar.