Warm-up:
3 rounds:
5 High kicks ea leg
10 sprawls
10 jump squats
10 kang squats with empty BB

Strength/skill:
5 Rounds *18min to complete:
10 ea leg bulgarian split squats (holding DBs)
10 Russian KBS (AHAP)
Max effort side plank ea side 

Conditioning:
Every 5 min x 4 rounds:
20 Alt. DB Snatches (50/35)
40 Air Squats
20/15 cal bike or row
*Rest remainder of time. Score is slowest round.