Warmup
Jump rope 2 minutes
PVC Shoulder mobility

3 rounds
On both sides:
20 yard kettlebell waiter walk
5 Kettlebell overhead squats
Then:
5 Dead hang pullups
10 Plank walkups

Strength
5×1 Overhead Squat (90%)

Conditioning
10 minutes AMRAP
5 Overhead Squats
10 Toes to Bar
15 RKC kettlebell swings