Warm-up:
200m Run then 3rds of:
6 Push-up to Spiderman
6 Ring Row
30sec Hollow Hold

Strength:
1RM Shoulder Press

Workout of the Day
3min AMRAP
10 Overhead Squat
10 Pull-up
Rest 2min
3min AMRAP
10 Front Squat
10 Pull-up
Rest 2min
3min AMRAP
10 Cluster
10 Pull-up

Rx 115/75
Rx+ 135/95