Warm-up:
200m Run then 3rds of:
3 Front Squat
3 Thruster
3 Back Squat
5 Ring Pull-up

Strength:
4 sets
Back Squat x 7 reps @ 70%

Workout of the Day
50/35 Cal Row
35 Thruster (95/65)
25 Chest to Bar Pull-up
15 Lateral Burpee Over the Barbell
5 Ring Muscle-up

Or

50/35 Cal Row
35 Thruster (75/55)
25 Pull-up
15 Lateral Burpee Over the Barbell
10 Strict Ring Dip