Warm up:
400 m run
then 2 rounds
10 KB deadlifts
2 wall walks + 10 shoulder taps
8 L/R single arm KB swings
5 box jumps

Workout:
400 m run
25 wall balls
400 m run
30 handstand push ups
400 m run
15 burpee pull ups
400 m run
30 box jump overs
400 m run
45 double KB snatches
400 m run

Accessory:
2 rounds
20 deficit push ups
100 ft sled push
100 ft reverse sled pull

5 miles

2100-yard swim at 24 Hour Fitness