Warm-up:
200m Run then 90sec Squat Therapy then 2rds of:
8 Ring Row @2111
8 Jumping Squats

Strength:
Back Squat
3×3 @85-90%
Then 1 set of 10 reps at 70%

Workout of the Day
1min AMRAP Back Squat (95/65)
Rest 1min
5min AMRAP Cindy
Rest 1min
1min AMRAP Back Squat (95/65)

Or

1min AMRAP Back Squat (95/65)
Rest 1min
5min AMRAP
5 Chest to Bar Pull-up
10 Handstand Push-up
15 Pistols
Rest 1min
1min AMRAP Back Squat (95/65)