Warm-up: Medball relay

Strength & Skill: 3 sets
6 bench press
8 dips
10 DB Box step-ups
12 tuck crunches

Conditioning: 3 Rounds for time
300m run
7 Toes to bar
15 push-ups/box push-ups

$-out: 2x
1 min couch each side
1 min frog stretch
10 bar rows