Warm-up:

200m Run then 3rds of:

½ Kneeling Single Arm Overhead Press @2111 x 8 each

Plank Punches x 10 + 30sec plank hold

Strength:

Every 75sec x 5 sets Push Press x 4 reps

Workout of the Day:

As many reps possible in 3min of:

30 Dumbbell Hang Clean and Jerk (15R/15L)

Then Max Effort Burpee to 6in Target

Rest 2min

As many rounds and reps and possible in 3min of:

30 Walking Lunges with one dumbbell in front rack and one dumbbell overhead

Then Max Effort Double-unders

Rest 2min

As many rounds and reps and possible in 3min of:

30 Alternating Dumbbell Snatches

Then Max Effort Lateral Burpees Over the Dumbbell