Warm-up:
200m Run then 3rds of:
3 1 ¼ Front Squat
5 Ring Pull-up
2 Wall Walk

Strength:
Back Squat
6×65% 6×70% 4×75 4×80%

Workout of the Day
400m Run
35 Deadlift
30 Chest to Bar Pull-ups
25 Handstand Push-ups
20 Front Squat
Rx 165/115

or

400m Run
35 Deadlift
30 Pull-ups
25 Handstand Push-ups
20 Front Squat
Rx 135/95