Warm-Up
400 Meter: single kettlebell carry(1 arm)
then..
6 Minute AMRAP
8 bent Over Row(left then right)
8 Push ups over KB(left hand on kb, then right)
8 KB RDL
8 Goblet squats

Strength
Bench Press: 1 Rep max

Conditioning
4 Rounds
3 Muscle up complexes (2 muscle-ups+4 Ring Dips)
20 Dumbbell Snatches (alternating)
20 Corkscrew Squats (10 left/10 right)