Warm-up:
200m Run then 3rds of:
6 Horizontal Ring Row @2112
4 ¼ Front Squat
6 Thruster

Strength:
Every 2min x 10
Sets 1-4: Tempo Front Squat @33X1 x 2 reps
Set 5: Front Squat x 3 reps at last weight, no tempo

Workout of the Day
10 Hang Squat Clean (135/95)
10 Bar Muscle-up
20 DU
10 Hang Squat Clean
20 Chest to Bar Pull-ups
30 DU
10 Hang Squat Clean
30 Pull-up
40 DU