Warm-up:
200m Run then 3rds of:
10 Banded OH Lunges
5 1 ¼ Squat (45/35)
30sec Planche Hold

Strength:
Front Squat 1RM

Workout of the Day
EMOM x 12
1) Double KB Thruster x 8 (53/35)
2) 5 Strict Chin-up + 10 Jumping Lunges
3) 10 Push-up + 20 DU