Made up a good one today. Conditioning parts were very hard...shaking.
Box Jump warmup 3 x 5 20"/24"/30"
Box squat 10 sets x 2 1 min rest in between
5 circuits - no rest between exercises, 30 sec rest after each round:
Goblet squat x 10
Atomik pull up x 8
Push up x 15
1 min run @ 10 mph
1 min plank
3 circuits of 30 sec per exercise, no rest until all done
Hex bar farmers walk
battle ropes