Warm-up:
200m Run then 3rds of:
10 Glute Bridge @1112 10
Alternating High Box Step-up
5 Bent Over Barbell Row @2112

Strength:
1a) Sumo Deadlift 5×5
1b) Narrow Grip Strict Chin-up 5×5

Workout of the Day
750m Run
30 Alternating Dumbbell Snatch
30 Box Jump Overs (24/20)
30 Alternating Dumbbell Snatch
750m Run