Warm-up:

200m Run then 3rds of:

2 Wall Walk

5 ½ Kneeling Single Arm Dumbbell Press

5 Ring Row

Strength:

4 sets

2 Strict Press + 2 Push Press + 2 Push Jerk

Workout of the Day:

3rds for time

50ft Farmer’s Carry Dumbbell Walking Lunges

15 Chest to Bar Pull-ups or Chin Over Bar Pull-ups

Rest exactly 5min

For time:

400m Run

30 Box Jump Overs (24/20)

20 Handstand Push-ups or Hand Release Push-ups