Warm-up:
200m Run then 3rds of:
4 1 ¼ Front Squat
5 Single Leg Romanian Deadlift (each)
6 Strict Pull-up

Strength:
Every 2min for 4 sets
Back Squat x 4 reps @80%

Workout of the Day
CFWP Baseline Workout
500m Row
40 Air Squats
30 Sit-ups
20 Push-up
10 Pull-up

Finish:
3 sets
Double Kettlebell Front Rack Carry (53/35)
Half Kneeling Single Arm Dumbbell Press x 8 each
Cossack Squats x 16-20