Warm-up:
200m Run then 3rds of:
8 OH Plate Step-up
2 Wall Walk

Strength:
Shoulder Press
3×80/85/90%

Workout of the Day
“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double-unders