Warm-up:
200m Run then 3rds of:
12 Weighted Pull Backs
10 Shoulder Taps (plank)
8 Horizontal Ring Row

Strength:
1a) Bench Press 3×3 across
1b) Wide Grip Pull-up x 6-8 reps

Workout of the Day
40 Pull-up
30 Box Jump (24/20)
20 HSPU
10 Muscle-up
20 Pull-up
15 Box Jump
10 HSPU
5 MU