A) do the programming you missed.
Ideally do this session with some space in between your class workout session. Definitely eat something and recover a bit even if you can’t do two distinct training sessions.
A) run 400 m+15 HE+15 GHDSU+1 min rest x 3
B) 5×3 muscle up with 4 second decent
5×3 muscle up with 3 second decent
5×3 muscle up with a pause at both dip positions
C) 10 rounds
1 legless rope climb
50 dumbbell step-ups
Men 45 lb db @ 24″ women 30 lb @ 20″
B) front squat 5×5 @80-90% of squat clean Max
C) 10 min EMOM
Muscle ups. Athletes choose the most challenging rep count that you can maintain.
a) 3×1000 m at 2k pace. Active rest 50m walk+100m quick jog+50 m walk
b) Sots Press(front rack) 5×5 climbing
C) filthy 30
knees to elbows for toes to jumping pull-ups for pull-ups 35/25 KB swing for 53/35
(same as filthy 50, just 30 reps.)