Ken

Warm-Up:

2 Rounds
350m Strapless Row
5 Inchworm Push-ups
10 Pass-Thrus
10 Walking Lunges w/Narrow Grip
20 Sec Prison Stretch

Part I: Strength

3 Rounds
5 Pull-ups

30" Dip Support

Kipping beat swing/tab

30/30 wall walk

Part II: Conditioning 

Three Rounds (18-21 Minutes)

FGB 40" Rest [30"/30"]

Wall Ball 20/Air Squat 14

Swings 53/Russian Swings 35

Box Jump 24"/Step Up

Push Press 85/Burpees/Push-ups

Row (Cals)

Rest 1-2 Minutes

Part III: Stretch