Warm-up:
200m Run then 3rds of:
5 Med Ball Clean
5 Ring Row @2111
Bottoms Up KB Carry

Strength:
1a) Tempo Bench Press 4-4-3-3-3 @32X1
1b) Strict Weighted Pull-up 5×4

Workout of the Day
50 Double-unders
25 Chest to Bar Pull-ups
50 Wall Ball (30/20)
25 Chest to Bar Pull-ups
50 Double-unders

Or

50 Double-unders
25 Pull-ups
50 Wall Ball (20/14)
25 Pull-ups
50 Double-unders