Warm-up:
20 Jumping Jacks
30 Double-unders
60sec Plank Hold
8 Plank Burpee to Squat Hold (5sec)

Every minute on the minute for 12 min:
1) Toes to Bar x 8-10 reps
2) Alternating Pistols x 8-10 reps
3) Muscle-up or Bar Muscle-up x 2-4 reps
4) Handstand Push-ups x 6-8 reps

Workout of the Day
600m Run
50 Russian Kettlebell Swings (53/35)
40 Goblet Squats
30 Alternating Dumbbell Snatch (35+/25+)
20 Strict Handstand Push-ups
10 Strict Pull-up