Warmup
3 sets (15 minutes)
120 Jump rope single unders
10 Tactical Getups R/L
10 Divebombers
10 Cossacks

Conditioning
Part one
Five Rounds
Sprint
6 Kettlebell Snatches R/L
12 Pull-ups

Rest 5 minutes, then:

Part two
7 Minutes AMRAP
16 Overhead Lunges
16 Ball Slams

Benchmark
CF Open workout 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds