Warm-up:
200m Run then 3rds of:
5 Single Arm Dumbbell Press
5 Strict Chin-up
5 Goblet Squat

Strength:
EMOM x 10 Even:
Reverse KB Lunges x 12 Heavy
Odd: Strict Handstand Push-ups x 5-8

Workout of the Day
750m Row
Then 3rds of
15 Deadlift
12 Lateral Burpee Over the Bar
9 Shoulder to Overhead
Rx+ 135/95
Rx 115/75