Warm-up:
200m Run then 3rds of:
30sec Plank on Rings
5 Half Kneeling Single Arm Dumbbell Press

Strength:
EMOM x 10
Even: KB Walking Lunges x 16 steps
Odd: Strict Handstand Push-ups x 5-8 reps

Workout of the Day
4rds for reps
1min Row for Cal
1min Russian KBS
1min Burpees
1min Ring Muscle-ups or Rope Climbs
1min Rest