Warm-up:
200m run then 3rds of:
5 Strict Chin-up
12 Plank Punches
10 Narrow Grip OH Reverse Lunges

Strength:
Push Press
3 x 2

Workout of the Day
CrossFit.com 10/11/17
On a 15min Clock for max reps each round.
0:00-3:00 400m Run + Pull-ups
Rest 1min
4:00-7:00 400m Run + Clean & Jerks (155/105)
Rest 1min
8:00-11:00 Run 400m + Pull-ups
Rest 1min
12:00-15:00 400m Run + Clean & Jerks (155/105)