Warm-up:
200m Run then 3rds of:
3 Muscle Clean
3 Front Squat
3 Tall Clean
3 Strict Press

Strength:
Tempo Front Squat @23X1
4 sets of 3 reps

Workout of the Day
12rds for time
100m Sprint
2 Squat Clean
3 Lateral Burpee Over the Barbell