Warm-Up
Tabata Smash-up
20 sec on, 10 sec off: 16 rounds
Odd: Push-Up
Even: Strict Pull-up

Strength
1 Rep max Ring Dip
1 Rep Max Pull-Up

Conditioning
4 Rounds
200 Meter Run
8 Clean and jerk(135/95)(any way)
10 Bar facing Burpees
then...
5 Rounds
8 Deadlift (135/95)
40 Double Unders