Warm-up:
200m Run then 3rds of:
30sec Handstand Hold
Single Arm Front Rack KB Walk
10 Deadbug

Strength:
Shoulder Press
3×6 @75-80%

Workout of the Day
21-15-9
Overhead Squats 95/65
Burpee to 15lb Plate

Finish:
3 sets
1-1-2 Dumbbell Bench Press x 6 reps
V-ups x 15 reps