Warmup
Dynamic Athletic Movement

Break into sets as needed:
5 Turkish Getups R/L
20 pull-ups

Strength
20 Minutes
Deadlift
1 Rep Max
(No more than 7 total Deadlifts to hit max)

Conditioning
5 Roynds AFAP
10 Punch Balls R/L (no heavier than 14#)
10 Box Jumps