Warm-up:
200m Run then 3rds of:
6 Med Ball Clean with Slam Ball
8 Overhead Lunge with Ball
10 Bird Dog

Strength:
Deadlift
4×75, 4×80, 2×85, 2×90%

Workout of the Day
20 Ball Slam (25/15)
30 Russian Twist w/ ball
40 Russian KBS (53/35)
50 Double-unders
40 Russian KBS
30 Russian Twist
20 Ball Slam

Finish:
3 sets
40sec Hang Sequence
Seated Piked Double Leg Lifts x 20