Warm-up:

200m Run then 3rds of:

10 Glute Bridge

10 Deadbug

5 Tall Clean

Strength:

Back Squat

6 reps @ 70%
4 reps @ 80%
2 reps @ 85%
1 rep @ 90%
2 reps @ 85%
4 reps @ 80%
6 reps @ 70%

Workout of the Day:

As many rounds and reps as possible in 10min of:

8 Hang Squat Clean

16 Toes to Bar

32 Double-unders

As many rounds and reps as possible in 10min of:

8 Hang Squat Clean

16 Hanging Knee Raises

32 Double-unders or 96 Single-unders