Thursday

"Give me understanding, that I may keep Your law; yes, I will observe it with my whole heart." 
Psalm 119:34 

Strength
3-3-3-3-3 Front squat

then

3 Rounds
30x KTE
20x Pistols
10x HSPU's

then

Overhead barbell carry with bodyweight 5x 25yds

Striking/Grappling/Parkour

Practice some form of defensive skill for 1-2 hours, whether that be fight or flight...