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

Strength/skill:
5 Rounds:
1 min rope climb practice (legless if possible)
Rest 30 sec
1 min HS walk practice
Rest 30 sec

Conditioning
For time (15min cap):
21 Toes to bar
21 KB headcutters* (2/1.5)
75 double unders (225 singles)
15 Toes to bar
15 KB headcutters
75 double unders
9 Toes to bar
9 KB headcutters 
75 double unders 

KB headcutters: