Warm-up:
Run 800m
3 rounds:
10 ring rows
20 sec HS hold
10 scap pullups
10 alt leg v-ups

Strength/skill:
4 rounds:
6 strict pullups (weighted if needed)
8 ring rows (elevate feet if possible)
100m mixed KB carry (1 KB front rack, 1 KB OH, switch positions at 50m)

Conditioning
3 rounds, 1 min ea station for max reps:
Alt DB Snatch (50/35)
Toes to bar
Bike (cal)
1 min rest between rounds