Warm-up:
200m Run then 3rds of:
5 1 ¼ Front Squat
5 Strict Pull-up
10 Birddog

Strength:
Front Squat 3×80/85/90%

Workout of the Day
2 person team
5rds each
250/200m Row
8 C2B
4 Front Squat (155/105)