Warm-up:
200m Run then 3rds of:
30sec Plank on Rings
5 Behind the Neck Strict Press
5 Back Squat

Strength:
Push Press
6×65%, 6×70%, 4×75%, 4×80%

Workout of the Day
Every minute on the minute x 21 minutes
1) 25 Double-unders + 5 Deadlift
2) 15 Wall Ball
3) 8 Strict Chin-up or 2-3 Strict Muscle-up