Warm-up:
200m Run then 3rds of:
6 Front Rack Lunges
6 Thrusters
6 Supine Ring Row @2111

Strength:
Back Squat
8×65, 8×70, 6×80, 6×85%

Workout of the Day
3 sets for max reps/calories
1min of Wall Ball
1min of Muscle-ups
1min of Power Clean (135/95)
1min of Assault Bike
1min of Rest