Baseline & Warm up:
ROM Drills ~5 minutes

Conditioning Rnd 1:
3x Rounds - Cindy

Strength +Work Capacity: (metcon)
*40 seconds of high intensity cardio between each set*
Power Clean 3x 3x
300x jump rope singles
DB Bench Press (or floor press) 3x 6x
30x box jumps
DB Rows 3x 6x
30x burpees
Front Squats 3x 5x
30 kb swings (american)
Deadlift 3x 5x
30 yard bear crawl

Conditioning Rnd 2:
3x Rounds - Sled Push 10 yards + 1 lap/sprint around Dojo

Durability:
Tabata Jump Rope (8x :20 on :10 off)

Stretch + Hydrate & Fuel

For workout reference: https://youtu.be/JBPc8bGJ9lA?list=PL8-D9KeyZL863FKp2XN0pipeowJVjPtso