Warm-up:
200m Run then 3rds of:
10 Single Arm Overhead Dumbbell Walking Lunge
6 Ring Row @2011

Strength:
1a) Front Rack Alternating Reverse Lunges @2011 x 20 reps
1b) Strict Pull-ups x 6-8 reps Maintain hollow body. Add weight if 8 unbroken reps are easy.

Workout of the Day
3 rounds for time
20 Alternating Dumbbell Snatches
25ft Front Rack Dumbbell Walking Lunges
300m Run
Rx 25/15
Rx+ 50/35

Finish:
3 sets
30sec Plank on Right
30sec Plank on Left
30sec Plank
30sec rest