Warm-up:
200m Run then 3rds of:
8 Glute Bridge
8 Deadbug
8 OH Plate Step-up

Strength:
Back Squat
5×70, 3×80, 1×90%
Then, 3×10 @ 70-72%

Workout of the Day
3rounds
3min AMRAP
100m Sprint
5 Burpee Box Jump Overs (24/20)
Rest 2min

Finish:
3 sets
10 Strict Pull-up
10 HSPU to 4”/2” deficit