Warm-up:
200m Run then 3rds of:
2 Wall Walk 8 Plank Punch
10 Deadbug

Strength:
Shoulder Press
3×3 @85-90%
Then 1 set of 10 reps at 70%

Workout of the Day
21-15-9
Front Squat
Lateral Burpee Over the Barbell

Finish:
3 sets
4 Turkish Get-ups (2R/2L)
30sec Side Plank each
25 Tricep Press Downs