Warmup
Speed Ladder
Then
3 Rounds
10 Pullups
10 GHD Situps
10 Power Swings
15 Pushups

Strength
5×5 Kettlebell Single Leg Deadlift

Conditioning
400 YD Run
15 Ring Dips
3 Rope Climbs
400 YD Run
12 Ring Dips
2 Rope Climbs
400 YD Run
9 Ring Dips
1 Rope Climb