Warm-up:
200m Run then 3rds of:
6 Push-up to Spiderman
30sec Plank on Rings
10 Deadbug

Strength:
4 sets
1a) DB Z-Press @2111 x 5 reps
1b) Weighted Supinated Grip Pull-up x 3 If unweighted or scaled go for 5 reps

Workout of the Day
2 person team 5rds each.
Complete a full round while partner rests.
12/10 Cal Row +
Rounds 1,3,5: 25 Russian KBS (53/35)
Rounds 2,4: 15 T2B