Warm-up:
200m Run then 3rds of:
4 Front Squat
6 Strict Press
8 Hollow Rock
10 Deadbug

Strength:
Thruster
5-4-3-2-2
Build to a heavy double from the racks.

Workout of the Day
300m Row
25 Thruster (95/65)
20 Pull-up
300m Run
20 Thruster
15 Pull-up