Warm-up:

2 rounds:
Bike 1min
10 ea leg high kicks
15 slow pushups
30 sec arm circles

Strength/skill:

4 Rounds:
7ea Single-leg KB RDL (AHAP
7 bench press @80%
14 Med ball russian twists (30/20)

Conditioning:

4 X 3min AMRAP
10/8 cal bike
18 Alt DB Snatch (50/35)
*Max reps single DB Thrusters (50/35)
*Rest 1min b/w rounds
-Score is # thrusters

Finisher:
100 Banded tricep pulldowns (use a band where you can do about 20 unbroken on first set. Every time you break, perform 30 flutter kicks (L+R=1)