Warm-up:
200m Run then 3rds of:
3 1 ¼ Front Squat
3 Thruster
10 Bird Dog

Strength:
Back Squat
10×60%, 8×65%, 6×70%, 6×75%, 6×80%

Workout of the Day
As many reps as possible in 8min of:
Lateral Burpee Over the Barbell
Thrusters (95/65)
2,2,4,4….etc.

Finish:
3rds
Pike Ups
40sec Hang Sequence
Then end with 2min in Hollow Hold