Warm up: Suitcase carry x 50m, down with one arm/back with the other 
Single arm front rack carry x 50m, down with one arm/back with the other 
Single arm OH carry x 50m, down with one arm/back with the other
Double KB front rack carry x 50m Strength:
Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps (15-20Kg DB)
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps 70% of 1RM
Rest 90 seconds Workout:
For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups Postworkout: 8 per side Standing split squat at 30s 
Ring row (or strict pullup) x 5-8 
Hanging hollow hold 20-30s