Warm-up:
200m Run then 3rds of:
10 Glute Bridge
10 Deadbug
5 Strict Press
5 Back Squat

Strength:
Back Squat
5×70%, 4×80%,3×85%, 2×90%, 1×100%

Workout of the Day
As many rounds and reps as possible in 12 minutes of:
400m Run
12 Front Squat (115/75)
12 Push Press