Warm-up:
200m Run then 3rds of:
10 Glute Bridge w/ kick out
5 Strict Chin-up
6 Push-up to Spiderman

Strength:
Back Squat 6×70, 6×80, 3×90, 2×95%

Workout of the Day
3rds for time
400m Run
30 Air Squat
20 Pull-up
Rx+ C2B

Finish:
3 sets
Single Arm KB Row @2111 x 8 each
Strict T2B @3111 x 6-8 reps