Warm Up:
500m Row
Then
2 Rounds
20 DB Goblet Squats
10 DB Push Press Each Arm
Then Ankle Mobility
Conditioning:
2 Rounds
20 S2OH 115/75
30/20 Cal Ski
40 Pistols
10 min cap
Strength: 
Front Squat
3x8 @ 65-75%
Core: 
40 Banded Deadbug