Warm-Up
It's 40 degrees. Basically summer
12 Minute AMRAP(Medium Pace)
200 Meter Run
2 Rounds
5 Pull-Up
10 Push-up
15 Air Squat

Strength
3 Rep Max Bench press(every set must be 3 reps)

Conditioning
Alternating Rounds
3 Rounds
In 3 Minutes
200 Meter Run
10 Front Squat (115/75)
10 Chest to bar Pull-up
Rest 1 Minute
In 3 Minutes
2 Rounds  
30 Double Unders
8 Ring Dips
Rest 1 Minute