Warm-up:
200m Run then 3rds of:
10 Single Arm Dumbbell Thruster
10 Deadbug

Strength:
Back Squat
6×70% 6×75% 4×80% 4×85%

Workout of the Day
4 rounds for time
4 Man Makers
8 Strict Pull-up
16 Wall Ball (20/14)
Rx 25/15 Rx+ 50/35