Warm-up:
200m Run then 3rds of:
8 KB Deadlift
10 Deadbug
6 Chin-up

Strength:
Deadlift
6×60, 5×70, 4×75, 3×80, 2×85%

Workout of the Day
4rds
100m Sprint
25 Russian KBS
15 Sit-up
10 Reverse Burpee

Finish:
3 sets
8 Single Arm KB Row
15-20 Compressions Pikes
45sec Plank on Right
45sec Plank on Left