Warm-up:
200m Run then 3rds of:
10 Glute Bridge w/ 2sec hold
10 Deadbug
5 Strict Chin-up

Strength:
Every 2min x 10min
Tempo Front Squat @32X1
3-3-2-2
Then one set of max reps w no tempo at 90% of your last set.

Workout of the Day
3rds for time
2 Muscle-up
6 Hang Squat Clean (135/95)
10 Toes to Bar
20 Double-unders