Warm-up:
200m run then 3rds of:
5 1 ¼ Front Squat
8 Single Leg RDL (each)
45sec Plank or Nose to Wall HS Hold

Strength:
2RM Thruster
Must be from the ground

Workout of the Day
30 DU (2:1)
15 Ring Dip
20 Thruster (95/65)
25 Lateral Bar Burpee
20 Thruster
15 Ring Dip
30 DU