Warm-up:
200m Run then 3rds of:
10 Glute Bridge @1113
10 Deadbug
5 ¼ Goblet Squat

Strength:
Back Squat
3 x 80/85/90%

Workout of the Day
2 sets for times
400m Run
30 Wall Ball (20/14)
25 Russian KBS (53/35)
20 Burpee to Plate (25)
Rest 4min
Then Repeat