Warm-up:
200m Run then 3rds of:
Split Lunge Bottoms Up Kettlebell Hold x 20-30sec each
5 Single Arm Dumbbell Press (standing)
4 Strict Toes to Bar @2111

Strength:
Push Press
4-4-3-2

Workout of the Day:
30/20 Cal Bike
Then 3rds of:
6 Strict Handstand Push-ups
10 Box Jump Overs (24/20)
14 Toes to Bar
Then,
400m Run