Warm-up:

200m Run then 3rds of:

2 Wall Walk

30sec Ring Support Hold

Strength:

1a) Tempo Bench Press 4×2

1b) Strict Supinated Grip Chest to Bar Pull-up 4×2

Workout of the Day:

3rds for time

10 Power Clean

10 Ring Dip

Rest 3minutes

3rds for time

10 Box Jump

10 Hand Release Push-ups