Warm-up:
200m Run then 3rds of:
10 Banded Lunge Glute Activation
5 1 ¼ Front Squat (45/35)

Strength:
Back Squat
10×60, 8×65, 6×70, 6×75, 6×80%

Workout of the Day
21-15-9
T2B
Front Squat
Rx 115/75
Rx + 135/95

Finish:
3 sets
20 Hollow Rock
8-10 Strict Pull/Chin/Ring-pull-up