Morning, at The Ludus:
Shoulder Press 5-5-5
Set1=65%
Set2=75%
Set3=85%

Then;
For Time:
21-18-15-12-9-6-3
115#/75# Shoulder Press
Box Jump 24″
Dips
Knees to Elbows

Evening:
10x 100 meter sprints, 60 second rest between each sprint