Your workout for today is:
Movement & Skills: Press & Lunges
1min Strict Press 3-5 reps @ 70-80% of your 1RM
2min OH Plate Lunges 6 to 8 reps each side 20/15kg
3min + 4min Landmine Rows 5/5 3 seconds up, hold 3 seconds
B) Pull Up Program
You got 10min to work on your Pull Ups. If you not sure what to do ask your coach!