Warm-up:
200m Run then 3rds of:
3 Wall Walk
6 Med Ball Clean
6 High Box Step-up

Strength:
Push Press
5-4-3-2-2

Workout of the Day
Every minute on the minute for 15 minutes:
1) 15 Unbroken Wall Ball Reps (20/14)
2) 5 Deadlift (225/155) + 5 Box Jump (24/20)
3) 15/10 Calories on Assault Bike

Rest until 18:00
Then @18:00
1000m Run for Time