Warm-up:
200m Run then 3rds of:
10 Glute Bridge
10 Single Arm Overhead Walking Lunge

Strength:
Back Squat
6×70%, 5×80%,3×90%, 2×95%

Workout of the Day
4 rounds for time
5 Strict Pull-up
10 Dumbbell Hang Power Clean
10 Dumbbell Front Squat
10 Dumbbell Shoulder to Overhead
25 Double-unders