Warm Up:
10 Rounds
5x Pull Ups, 10x Push Ups, 15x Air Squat 

Strength: 4x10 or Prescribed Movement

Circuit 1:
Chin Up
Knees to Elbow

Circuit 2:
Bentover Row
Scap Pull Up

Circuit 3:
Side Plank (Each Side) :45
Bicep Curl 

 Conditioning:
15AMRAP
300m Sprint + 10x Ground to Overhead w/Ruck + 10x V-Up