Warm-up:
5 kipping swings + 5 pull-ups any variation
5-10 push-ups
50 foot Bear crawl or handstand walk
Strength:
1) Find a Push-press 2RM
Strength/skill:
2A) 5x3 Drop Snatch (no heave) SPEED SPEED SPEED
2B) Ring-dips 4x5 strict + ME kipping
Conditioning:
3) Every 4 minutes for 5 rounds:
4x bear complex, for load, obviously heavier than last week