Warm-up:
20 Jumping Jacks, 15 Air Squats, 10 Plank Burpee
Then 3rds of:
4 Back Rack Lunges
4 Behind the Neck Strict Press
4 Thruster

Strength:
Back Squat
6×70, 6×75, 4×80, 4×85%

Workout of the Day
3rds
7 Thruster (95/65)
7 Pull-up

300m Run

2rds
7 Thruster
7 Pull-up

200m Run

1rd
7 Thruster
7 Pull-up

100m Run