Warm-up:
200m Run then 3rds of:
3 Wall Walk
5 Single Arm Strict Dumbbell Press (each)
7 Thruster

Strength:
Push Press
8-6-6-4

Workout of the Day
400m Run
30 Wall Ball (20/14)
20 Ground to Overhead (135/95)
30 Wall Ball
400m Run