Warm-up:

200m Run then 3rds of:

3 1 ¼ Front Squat

3 Tall Clean

3 Strict Press

6 Ring Row @2112

Strength:

Front Squat

6×70% 6×75% 4×80% 4×85%

Workout of the Day:

3rds for Max Reps

1min Squat Clean Thrusters

1min Rest

1min Pull-ups or Chest to Bar Pull-ups

1min Rest

Finish:

3 sets

30sec Side Plank R 30sec

Side Plank L Rest

30sec 20 Alternating Single Leg V-ups

30sec Hollow Hold

Rest 30sec