Warm-up: 200m Run then 3rds of:
5 Med Ball Clean
5 Sup Grip Strict Chest to Bar Pull-up

Strength:
Back Squat
8×65%, 8×70%, 6×80%,4×85%

Workout of the Day
15 Chest to Bar Pull-ups or Pull-ups
Then,
3rds of
10 Hang Power Snatch
15 Wall Ball (20/14)
Then,
15 Chest to Bar Pull-ups or Pull-ups

Finish:
3 sets
40 second Hang Sequence
20 Seated Pike