Warm-up:

200m Run then 3rds of:

2 Wall Walk

3 Behind the Neck Snatch Grip Press

4 Overhead Squat

5 Ring Row

Strength:

Strict Press 3 x 10

Workout of the Day:

As many rounds and reps as possible in 7 minutes of:

3 Bar Muscle-ups or 5 Strict Pull-ups)

5 Hang Squat Snatch 115/75 75/55

7 Box Jump (24/20)

Finish:

3 sets

10 Dumbbell French Press (standing)

4 Ring Dip @3211

20 L-sit Flutter Kicks on Box