Warm-up:
200m Run then 90sec of squat therapy then 2rds of:
6 Strict Press
6 Thruster
6 Back Squat

Strength:
Every 2min x 10min Tempo Front Squat @33X1 x 4-3-2-1
Then one set of front squat (no tempo) x 3-4 reps at the final weight of tempo

Workout of the Day
20 Front Rack Reverse Lunges (95/65)
10 Push Press
200m Run
20 Front Squat
10 Push Press
200m Run
20 Back Squat
10 Push Press
200m Run

Finish:
3 sets
10 V-up
10 Hollow Rock
30sec Hollow Hold
Rest 3-45sec