Strength:-
5 x 3 Overhead Squat
Then run as an alternating EMOM for 6 mins
3 x 10 Feet elevated wide grip rings rows
3 x 10 Narrow push ups / clap push ups / DB’s on push ups / Ring Push ups
Barbell cycling:-
5 x 10 Push Jerks
Rest as needed
then
400m sprint for time