Strength – OHSQ (single or double arm)
4×6 with 5sec lower on each rep (if single arm, 3-6 per side)
*Weighted if able

Then,
5rds – 2m ON/30sec OFF
20 Shoulder Taps (total)
4 Jumping Lunges (total)
20 Plank Toe Touches (total)
4 Jumping Lunges
20 Dips
4 Jumping Lunges
*Pick up where you leave off

“Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill