Warm-up:
200m Run then 3rds of:
5 Strict Press
5 Chin-up
10 Bird Dog

Strength:
Push Press
6-4-4-2

Workout of the Day
20 Hand Release Push-ups
20 Pull-up
20 Dumbbell Burpee Box Step Over (24/20” 25/15)
20 Pull-up
20 Hand Release Push-ups

Or

10 Strict Handstand Push-ups
20 Chest to Bar Pull-up
20 Dumbbell Burpee Box Step Over (24/20” 50/35)
20 Chest to Bar Pull-up
10 Strict Handstand Push-ups

Finish:
3 sets
Suitcase Carry
45sec Hollow Hold