Warm-Up
400 Meter Run
Tabata Single arm swing
Odd Rounds- Left hand
Even Rounds- Right Hand

Strength
Every 3 Minutes for 5 Rounds(a+b)
a. 5 Strict Chest to bar pull-Ups(50X1) add weight if possible. 
b. ME Strict Banded Chin-Up(add a green band to whatever you're using)

Conditioning
6 Rounds for time
200 Meter Run
9 Burpee Box Jumps(24/20)
11 Thrusters (DB/KB in each hand)pick a weight that can be done unbroken, but sucks. 

Finisher
5 Minute Partner AMRAP (you go, I go)
100 Ft sandbag Carry