Warm-up:
200m run then 3rds of:
2 Wall Walk
30sec Nose to Wall Handstand Hold
6 Ring Row @2111

Strength:
4 sets
1a) Strict Press x 10
1b) Supinated Grip Strict Chest to Bar Pull-up x 5 reps

Workout of the Day
5min AMRAP
Burpee Box Jump Overs (24/20)

3 person team
12min AMRAP Assault Bike Calories