Warm-up:
200m Run then 3rds of:
10 Wall Climb
12 Single Arm Bottoms-up KB Press
6 Goblet Squat

Strength:
Push Press
8 x 60/65/70%

Workout of the Day
3rds for time
300m Run
5 Hang Power Clean (115/75)
7 Front Squat
9 Shoulder to Overhead