Warm-up:
200m Run then 3rds of:
10 Deadbug
10 Plank Punches
30sec Hang from Bar

Strength:
Push Press
3 x 10

Workout of the Day
60 Air Squat
50 DU
40 KBS (53/35)
30 T2B
20 HSPU

Finish:
3 sets
30sec Box Shoulder Stretch