Warm-up:
200m Run then 3rds of:
10 Bird Dog
12 Weighted Pull Backs
8 SL RDL w/ barbell

Strength:
1a) Deadlift 5×70, 3×80, 2×85%, 1-2×90%
1b) Tempo Ring Dip @1212 4 sets 5-8 reps

Workout of the Day
500 Meter Row
30 Russian KBS (53/35)
30 SDHP w/ KB
30 Sit-up
400 Meter Run
20 Russian KBS
20 SDHP
20 Sit-up