Warm-up:
200m Run then 3rds of:
2 Wall Walk
8 Kneeling Single Arm DB Press(each)
30sec Hollow Hold

Strength:
Strict Press
3 x 80/85/90%

Workout of the Day
EMOM x 12
1) Row 12/10 Calories
2) 20 Double-unders + 6 Push Jerk (115/75)
3) 6 Box Jump Overs (24/20) + Plank hold until 45sec

Finish:
3 sets
12 DBFloor Press
12 DB Skull Crusher
12 DB Tate Press
30sec Hollow Hold
Rest 2min