Warm-up:
200m Run then 90sec Squat Therapy then 2rds of:
10 Thruster
10 Push-up

Strength:
Back Squat
6×75, 6×80, 4×85, 2×90, 6×75%

Workout of the Day
5rds Against a 3min clock
400m Run + ME Wall Ball (20/14 to 10ft)
Rest 2min

(last done on 12/5/16)