Warmup
Dynamic Athletic Movement

3 Turkish Getups R/L
Then,
7 Minutes:
5 Pull-ups
10 Push-ups
15 Squats

Strength
3-3-3-3-3
Press

Conditioning
3 Rounds AFAP (12 minute limit)
12 Alternating Front Rack Lunges*
12 Clapping Push-ups
5 Shuttle Runs (10yd out and back = 100yd total)

*use a kettlebell that is 35-40% of your front squat 3 rep max