Perform in the most optimal order for your schedule. Although Lifting first makes the most sense on this day.
Warm Up: 4 min Chill Bike+6 min :15 sprint/:45 chill
Shoot for 3 singles north of 90% of your 1 rep max. Obviously if you feel good go for the PR.
B. 4 sets for Quality
10 Alternating DB strict Press(Hold two DB and alternate pressing reps)
3 Bar Muscle Ups+10 toes to bar(idea is to hang on in between and create a smooth transition)
20 Shoulder taps(use the wall to make positioning as crisp as possible)
C. For time
15 Box Jumps 40/30
DBall Front Squats 100/70 (Ball held in front of body)
DBall Ground to Shoulder 100/70