Warm-up:
200m Run then 3rds of:
8 Box Step-up
8 Glute Bridge
8 Ring Push-up

Strength:
2RM Tempo Front Squat @33X1

Workout of the Day
10 Deadlift (135/95)
5 Burpee
15 G2OH
5 Burpee
20 Front Squat
5 Burpee
15 G2OH
5 Burpee
10 Deadlift

Finish:
3 sets
60sec Hollow Hold
30sec Box Shoulder Stretch