Warm-up:
200m Run then 3rds of:
8 Overhead Banded Split Squat (each)
10 Bird Dog
10 Sumo Deadlift w/ KB

Strength:
Back Squat
10 x 60/65/70%

Workout of the Day
40/30 Cal Row
35 Russian KBS (53/35)
30 Single Arm KB Overhead Walking Lunge
25 Lateral Burpee Over Parallette
20 Goblet Squat
15 Alternating KB Clean and Jerk
10 Muscle-ups