Warm-up/Mobility:

10 minute Coaches Choice

Strength:

Three sets of:

Push-Press* x 5 reps @ 75-80%
Rest 20 seconds
Plank 60-90 seconds
Rest 90 seconds

*Warm-Up 2-3 sets of 3-5 reps before starting super-set

Conditioning:

Five rounds for time of:
10 Pull-Ups
10 Ball-Slams
30 Double-Unders (90 Single-Unders)