Start with 50 Double Unders sub@ 150 singles

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips Mod@ rings with green band

Wallball 20/14 @ 10' mark

Then:

End with 50 Double Unders sub@150 singles

Then I ran 800m and worked on my shoulder press
55x5 55x3 45x4