Warm-up:
200m Run then 3rds of:
3 1 ¼ Front Squat
3 Thruster
5 Supinated Grip Ring Row @2111

Strength:
Back Squat
8×65%, 8×70%, 6×80%,4×85%

Workout of the Day
4rds for Max Thrusters each round
90sec Work. 30sec Rest
10 Strict Chin-up
30 Double-unders
Max Thrusters in remaining time