Warm-up:
200m Run then 3rds of:
12 Weighted Pull Backs
12 Split Lunges (45/35)
5 Chin-up

Strength:
Back Squat
10×60%, 8×70%, 6×75%, 4×80%

Workout of the Day
20 Thruster (75/55)
20 Pull-up
15 Front Squat
15 C2B
10 S2OH
10 Bar Muscle-up