Warm-up:
200m Run then 3rds of:
10 Alternating High Box Step-ups
10 Bird Dog
30sec Hollow Hold

Strength:
Front Rack Alternating Reverse Lunges
3×20

Workout of the Day
Every Minute on the Minute x 7min
12 Russian Kettlebell Swings (53/35)
6 Toes to Bar

Then @ 10:00 on the clock,
For time
1000m Run
30 Box Jump Overs (24/20)
20 Goblet Squat (53/35)
10 Reverse Burpee