4 rounds of the following:

25 x 16kg Kettlebell Swing
25 x SB Crunch
25 x Hanging Knees To Chest

Banded Press 4*12

1. Strength 3x3 OHS

1. Gymnastics Conditioning 3 sets of 60% of best unbroken set of Muscle ups

1. Conditioning 1K Row 30 Overhead Squats, 135/95 30 C2B 500m Row 15 OHS 15 C2B

150m - on track - 2x150m - 25, 21.35
100m - on track - 1x100m - 13.50
60m - on track - 2x60m - 8.03, 7.78

50 - 40 - 30 - 20 - 10
Double Unders
Sit ups

immediately into:

10 - 20 - 30 - 40 - 50
DB Snatch
Pull up

Chipper:
80 Squats
70 Pushups
60 Pitols (alternating)
50 (cal) Row (I sub SDHP with 75 or 95 lbs for each cal.)
40 Single Arm OHS (35 lb dumbell)
30 HSPU
20 Thrusters using 35 lb DB
10 MU (I used Bar MU if no rings are possible)

4 x 10

do this chipper in 3 decending rep sets. First set do 42 of each, then 30 each and finally 18 each.
20 lb wallball - to a target 10'
75 lb SDHP
20" box jumps
75 lb push press
Row (cals)