Warmup
2 Sets, in any order
Row 250
Run 400 Yd
Jump Rope 200 Revolutions
10 GHD Situps
15 Pushups
20 Squats

Skill
Pullups
Kipping
Kettlebell Swings

Conditioning
Baseline
Row 500M
40 Squats
30 Situps
20 Pushups
10 Pullups