Warm-up:
200m Run then 3rds of:
20-30sec Ring Support Hold
3 1 ¼ Front Squat
5 One Arm Barbell Press

Strength:
Push Press
3 x 10 @ 60%, 65%, 70%

Workout of the Day
As many rounds and reps as possible in 20 minutes of:
400m Run
20 Single Arm Dumbbell Thruster
5/3 Muscle-up

or

400m Run
20 Single Arm Dumbbell Thruster
10 Ring Dip