Warm-up:

200m Run then 3rds of:

5 Romanian Deadlift

5 Bent Over Barbell Row

5 Thrusters

5 Good Mornings

Strength:

Deadlift

3×2 @ 90-95%

Workout of the Day:

21-15-9 Thrusters 95/65

9-6-3 Bar Muscle-ups

or

21-15-9 Thrusters 75/55

9-6-3 Strict Chin-up + Hand Release Push-up