Warm-up:
200m Run then 3rds of:
5 Single Arm Overhead Dumbbell Walking Lunges
3 1 ¼ Front Squat
3 Thruster

Strength:
Back Squat
3×10 at 60%

Workout of the Day
2 person team
5 rounds each
18/15 Cal Row with partner completing max effort Man Makers
(row, push-up, row, ground to overhead)

Score is:
1- total time
2- total man makers for team