Warm-up:

200m Run then 2rds of:

2 1 ¼ Front Squat
3 Tall Clean
4 Ring Row @3011

Strength:

Front Squat 6×70%, 6×75%, 4×80%, 4×85%

Workout of the Day:

Every 10 minutes x 30 minutes (3sets)

500m Row

10 Pull-ups

10 Hang Squat Clean

400m Run

Rx 115/75

Rx+ Chest to Bar Pull-ups and 135/95