Warm-up:

200m Run then 3rds of:

4 Med Ball Clean

6 Plank Punches

8 Deadbug Holding Ball

Strength:

Front Squat 6×75%, 4×80%, 3×85%, 2×90%

Workout of the Day:

2 sets for times

50 Calorie Row

50 Wall Balls

Rest exactly 5 minutes and repeat for a second set