Warm-up:
200m Run then 2rds of:
10 Glute Bridge
10 High Box Step-ups (glute activation)
6 Narrow Grip Strict Chin-up

Strength:
1a) Back Rack Split Squat 4 x 6-8 each leg @31X1 Rest 60sec between legs
1b) Supinated Grip Bent Over Row x 6-8 @2111

Then, one set of Back Rack Split Squats x 20 reps each @10X0 with 65% of today’s working weight. Rest 90 seconds after each leg

Workout of the Day
EMOM x 8 (with a running clock)
Even: Thruster x 8
Odd: 5 Burpee Box Jump Over (24/20)
Rest until 10:00 then,
4rds for time
6 Thruster
4 Lateral Bar Burpee