Warm-up:
200m Run then 3rds of:
10 Plank Punch
5 High Box Step-up each
10 Glute Bridge @1113

Strength:
1a) Bench Press
3×5 @75/80/85%
1b) Deadlift
3×5 @75/80/85%

Workout of the Day
EMOM x 15
1) Dumbbell Box Step Overs x 8 (50/35)
2) 5 Ball Slam (25/15) + 8 Toes to Bar
3) 8 Push-up + 15 Double-unders