Warm-up: 200m Run then 3rds of:

4 Push-up to Spiderman

4 Pop A Squat

5 Ring Row

5 Shoulder Press

Strength:

Shoulder Press 3×4 @80-85%

Conditioning:

Mini Murph Mash Up Time Cap 30min

400m Run

5rds

5 Pull-up

10 Push Press 65/45  

15 Front Squat

750m Run

5rds

5 Pull-up

10 Push-up

15 Air Squat

400m Run