Warm-up:
200m run then 2rds of:
20 Shoulder Taps
45sec L-sit

Strength:
1a) Strict Press 5-4-3-2
1b) Single Arm KB/DB Row x 6 each @2111 (heavy)

Tabata
Row, Ring Push-up, Wall Ball Sit-up (20/14), Jumping Lunges (Rx+ Alt Pistols)

https://www.youtube.com/watch?v=ef9LLBNlxQA