Warm-up:
200m Run then 3rds of:
10 Banded Lunge Glute Activation
5 Strict Pull-up

Strength:
Front Squat
5×75, 3×85, 1×95%

Workout of the Day
2 person team
5rds each
200/150m Row
5 Clean (135/95)
6 Bar Facing Burpee