Warm-up:
200m Run then 3rds of:
With a barbell or PVC-
3 1 ¼ Front Squat
3 Thruster
6 Single Leg RDL

Strength:
Tempo Front Squat
4×3 @23X1

Workout of the Day
18-15-12-9-6 Thrusters (75/55)
Follow each set with 25 Double-unders

Finish:
3 sets
Half Kneeling One Arm Dumbbell Shoulder Press x 8 each
Dumbbell Reverse Flies x 15
Paloff Press x 10 each