Warm-up:
200m Run then 3rds of:
6 Half Kneeling Single Arm Dumbbell Press @2111
6 Scap Push-ups @2222
6 Med Ball Clean

Strength:
Push Press
8 x 65/70/75%

Workout of the Day
5 Bar Muscle-up
10 Deadlift (225/155)
20 Box Jump Over (24/20)
30 Wall Ball (20/14)
800m Run (2×400)
30 Wall Ball
20 Box Jump Over
10 Deadlift
5 Bar Muscle-up

Or

10 Strict Chin-up
10 Deadlift (165/115)
20 Box Jump Over (24/20) (Step over allowed)
30 Wall Ball (14/10)
800m Run (2×400)
30 Wall Ball
20 Box Jump Over
10 Deadlift
10 Strict Chin-up