Warm-Up
4 Rounds for quality
10 Single Arm bent over rows
10 back extensions
10 Kettlebell Deadlifts(stiff legged)
ME L sit

Strength
5x5 Weighted Chin up
OR
5x6 tempo assisted Chin ups(2 second hold at the top, 5 count on the way down)

Conditioning
"Jack"
10 Push Press (115/75)
10 Kettlebell Swing (24/16kg)
10 Box Jump (24/20)