Warm-up:
200m Run, then 3rds of:
5 ¼ Front Squats
5 Single Leg RDL
5 Ring Row @2112

Strength:
Back Squat
4×70, 3×80, 2×90, 1×95, then 3 more sets at 95%+

4rds
15 OHS (95/65)
15 C2B

Finish:
3rds
Supinated Grip Bent over Barbell Row x 8
Toes to Rings x 10