Strength:
Work on Russian KB Swing for 6 mins then

5 rounds not for time
A1) 8-12 Heavy Russian KBS
A2) 4 Strict Ring Dips

WOD:
5 min AMRAP (FAST!)
3 Pullups
5 Burpees
7 Jump Squats
9R/9L Mountain Climbers

Rest 3 mins

Do it again

L1 Jumping Pullups
L2 Banded Pullups
L3 Pullups
L4 C2B