Warm-up:

200m Run then 3rds of:

3 1 ¼ Front Squat

4 Push-up to Spiderman

5 Ring Row @2112  

Strength:

Back Squat
6 reps @65% 4 reps @75% 2 reps @80% 2 reps @85% then, MAX reps @80%

Workout of the Day:

3rds for time

300m Run

15 Pull-up

10 Front Squat

Midline:

3 sets

30sec Side Plank

30sec Side Plank

30sec Hollow Hold

30sec Rest