Warm-up: 200m Run then 3rds of:
10 Banded Lunge Glute Activation (each)
45sec Handstand Hold

Strength:
Back Squat
8 x 65/70/80/85%

Workout of the Day
EMOM x 15
1) Row for cal 10/8 Rx+ 12/10
2) Thruster x 10 (95/65)
3) Burpee to 6” Target x 8 (Rx+ HSPU x 8)