1.) 4XME Kipping Ring Dips 5 sec pause at top of dip every 5 reps, rest 90 sec.

2.)  Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

Row 250m
14 Wall Balls (20/14lbs) 
7 Power Snatches (95/65lbs)

Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.