Warm-up:

200m Run then 3rds of:

5 Single Leg Romanian Deadlift (each leg)

10 Med Ball Clean

10 Hollow Rock

Strength:

3 sets Bulgarian Split Squats x 8 + 6 Unweighted Dynamic Split Squats

Workout of the Day:

60 Calorie Row

50 Wall Ball 20/14

40 Ab-mat Sit-up (unanchored)

30 Dumbbell Power Clean 35/20

20 Ring Dip

Rx+ 50/35 and 10 Muscle-ups