Warm-up:
200m Run then 3rds of:
10 Pistol DB Presses (25/15)
5 1 ¼ Front Squat (45/35)

Strength:
Back Squat
5×70, 3×80, 1×90
Then 3×10 @ 68-70%

Workout of the Day
EMOM x 25
1) 10/8cal Assault Bike
2) 15 DU + 6 Push Press (95/65)
3) 10 Reverse KB Lunges (53/35)
4) 8 Burpee to 6” Target
5) 8 Strict Chin-up