Warm-up:
20 Jumping Jacks, 15 Air Squats, 10 Plank Burpee then 3rds of:
4 Muscle Clean
4 Front Squat
4 Tall Clean

Strength:
Every 2:30 for 4 sets
Front Squat with a double bounce x 3 reps @75-80%

Workout of the Day
1000m Run
Then 3rds of
10 Hang Squat Clean 135/95
10 Strict Handstand Push-ups

Or

1000m Run
Then 3rds of
10 Hang Squat Clean 95/65
10 Strict Press