Warm-up:
200m Run then 3rds of:
5 1 ¼ Goblet Squat
6 Single Leg RDL
30sec Planche Plank Hold

Strength:
1a) Deadlift 5×70, 4×75, 3×80, 2×85%
1b) Strict Ring Dip x 6-8 (hollow body)

Workout of the Day
3rds
400m Run
20 Russian KBS (53/35)
10 Burpee Box Jump (24/20)