WORKOUT OF THE DAY 

A. Every 2 min x 5 sets
4-6 Push Press
+
4-6 Strict Pull-ups (weighted) or 2-3 Negatives
*BB or DB

B. 5 Rounds of (15 min CAP)
0.3m Bike
10 HSPU or Seated DB Press
10 Pull-ups or 15 Ring Rows

C Tabata (8 min)
Plank Hold
Superman Hold