Warm-up:
200m Run then 90sec Squat Therapy then 3rds of:
5 1 ¼ Front Squat
8 Chest to Bar Rack Row

Strength:
Back Squat
5×75, 3×80, 1×85, 5×80, 3×85, 1×90%

Workout of the Day
3 sets of
3min AMRAP
10 Thruster (100/65)
10 Chest to Bar Pull-up
Rest 2min

Start each round where you left off in the last round and continue from there.
Rounds keep accumulating through 3 rounds.
Final score is total rounds and reps completed after the 3 AMRAPS.