Warm Up

3 Rounds
10 Walking Lunge Steps
10 Hollow Rocks
10 Kang Squats
10 Ring Row
10 Dive Bombers

Workout of the Day

For Time

21-5-9 reps of
Toes to Bar
Handstand Push Ups

Then

5 rounds of
10 Atomic Sit Ups 25lb plate
1 Rope Ascent

Then

20 Bear Complex 95/65

Every break complete
400 meter Run