Warm-up:
200m Run then 90sec Squat Therapy then 3rds of:
6 Push-up to Spiderman
6 Ring Row @2112

Strength:
Back Squat
5×75%, 3×85%, 1×95%

Workout of hte Day
100 Double-under Buy-In (2:1 singles)
Then,
10,9,8….2,1
Front Squat (135/95)
Chest to Bar Pull-up
Then,
100 Double-under Cash-Out

OR

100 Double-under Buy-In (2:1 singles)
Then,
10,9,8….2,1
Front Squat (115/75)
Pull-up
Then,
100 Double-under Cash-Out