Monday

"For the Lord gives skillful and godly Wisdom; from His mouth come knowledge and understanding." 
Proverbs 2:6

Strength

Work up to 1RM shoulder to overhead

then

Sprint pyramid on versaclimber, rower, or airdyne*

30 secs
45 secs
1 min
1:15
1:30
1:15
1 min
45 secs
30 secs

*Rest is 1 min after every interval