Warm-up:
200m Run then 3rds of:
3 1 ¼ Front Squat
5 Strict Press
7 Ring Row or Ring Pull-up

Strength:
Back Squat
8 x 65/70/75%

Workout of the Day
3min AMRAP
6 Thruster (95/65)
18 Double-unders

Rest 2min

3min AMRAP
6 Power Clean (135/95)
6 Lateral Bar Burpee

Rest 2min

3min AMRAP
8 Front Squat (95/65)
8 Pull-up