Warm-up:
200m Run then 3rds of:
12 Alt OH Plate Step Up
6 Strict Wide Grip Pull-up
10 Bird Dog

Strength:
Deadlift
5 sets of 5 Touch N Go reps at 70-75%

Workout of the Day
2 person team
From 0-10:00
2K Row (split in any fashion)
@ 10:00 for time
8 Reverse DB Lunges (25/15)
6 Burpee Box Jump Over (24/20)