Warm-up:
200m Run then 3rds of:
10 Plank Punch
10 Deadbug
10 Single Arm OH DB Walking Lunge

Strength:
Shoulder Press
3×2 @90-95%
Then 1 set of 8 at 75%

Workout of the Day
3rds for reps
60seconds of work, 60 seconds of rest
Pull-ups
Push-ups
Air Squats

Finish:
3 sets
10 Dumbbell Tate Press
Rest 10sec
10 Dumbbell Skull Crushers
Rest 10sec
20 Dumbbell Floor Press
Rest 10sec
60sec Hollow Hold
Rest as needed