Warm-up:

200m Run then 3rds of:

With a kettlebell,

5 Sumo Deadlift

5 Goblet Squat 40ft Single Arm Overhead Walk (each)

Strength:

Deadlift

3×4 @80-85%

Workout of the Day:

Every Minute on the Minute x 20

1) Thruster x 8 (135/95)

2) Russian Kettlebell Swing (70/53) x 10 + Toes to Bar x 10

3) Strict Handstand Push-up x 8

4) Assault Bike x 15/12

5) Rest

Or

Every Minute on the Minute x 20

1) Thruster x 8 (95/65)

2) Russian Kettlebell Swing (53/35) x 10 + Hanging Knee Raises x 10

3) Hand Release Push-up x 12

4) Assault Bike x 12/10

5) Rest