Nasal Breathing Warm-up: As many Rounds and Reps as Possible in 8min of:  

200m Run/Row/Ski

8 Squat to High Knee Raise

6 Ring Row or Ring Pull-up

4 Push-up to High Knee Crunch

2 Strict Toes to Bar @3111

Strength:

3 sets
Dumbbell Bench Press x 6 reps @ 20X1
Dumbbell Floor Press x 12 reps @ 20X1
Dumbbell Death March x 18 reps @ 3011

Rest 90sec

Upper Body Blast:

3rds
10 Strict Pull-Ups
15 Barbell Biceps Curls 45/35
20 Bent-Over Barbell Rows
25 Barbell Thrusters