Warm-up:

200m Run then 3rds of:

5 Kettlebell Windmill (each)

5 Single Arm Kettlebell Press (each)

5 Ring Row

Strength:

4 sets

1a) 1-1-2 Dumbbell Bench Press 6

1b) Strict Pull-up x 6-8 or Strict Muscle-up x 1-3

Workout of the Day:

500m Row

400m Run

30 Ball Slam

25 Dumbbell Hang Clean and Jerk

20 Burpee

150ft Dumbbell Walking Lunges (farmer’s carry)