Buy-in: 2x
400m run
10 dots
10 monkey swings
10 jumping lunges
10 Sandbag or Dball squats

Strength & Skill: 4x
10 ring rows with turn out
50m prowler push + 50 prowler drag
50m OH barbell carry

Conditioning: 4RFT
20 OH plate lunges
20 Double unders
20 Kettlebell swings

$-out: 5min AMRAP
2 Turkish Get-ups
5 burpees