Warm-up: 200m Run then 3rds of:
10 Single Arm Overhead Dumbbell Walking Lunges
10 Bird Dog
10 Hollow Rock or 30sec Hollow Hold

Strength:
Bulgarian Split Squat 3×15 each leg.
Rest 45sec between legs and 90sec between sets.

Workout of the Day
2 person team
10min AMRAP
150/100m Row
8 Lateral Burpees Over the Erg

Rest 4min

Then @ 14:00
6min AMRAP
10 Alternating Dumbbell Snatch
5 Lateral Burpee Over the Dumbbell