Warm-up:
200m Run then 3rds of:
5 1 ¼ KB Squat
8 Single Leg RDL (each)
8 Deadbug

Strength:
1a) Deadlift 6×60, 4×70, 2×80, 2×85, 2×90
1b) L-seated DB Press 5 x 8 reps

Workout of the Day
15 Strict HSPU
Then, 3rds of:
10 Thruster Rx 95/65 Rx+ 135/95
20 DU
Then,
15 HSPU (any way)