Warm-up:
200m Run then 3rds of:
30sec Plank on Rings
10 Glute Bridge @1113
10 Deadbug
Strength:
Back Squat
5 x 75/80/85%

Workout of the Day
1min Front Squat (75/55)
1min Double-unders
1min Burpees
1min Rest

Finish:
3 sets
40sec Hang Sequence (Pronated, Mix, Mix the other way, Supinated)
30sec Plank Hold
30sec Hollow Hold
Rest 30sec