Warm-up:
200m Run then 3rds of:
6 Strict Chin-up
10 Single Arm Overhead Walking Lunge
6 Med Ball Clean

Workout of the Day
Every 2min for 30min
1) 400/350m Row
2) 30 Wall Ball (20/14)
3) 400m Run
4) 2 Rope Climb
5) 20 Double-unders + 20 Dumbbell Reverse Lunges (50/35)
*Courtesy of Invictus

Finish:
3 sets
15 Tate Press
15 Skull Crusher
15 Floor Press
Rest 60sec