Warm up 10 minutes: 20-40-60-80-100-120 unbroken double unders. Use the 10 minute clock to get as far as you can. Under no circumstance count broken sets.
40-30-20 unbroken wallballs 14/10
A) Back Squat: 3 x 3 reps within 90% of 3 RM on Monday
B) bench press or Split jerk: 3 sets x 3 reps within 90% of 3 RM on Monday
C) 3 mile assault bike
30 cleans 115/75
3 mile assault bike
30 cleans 165/115
3 mile assault bike
30 cleans 205/135
3 mile assault bike
Sub bike for 1500 m row if necessary.
E) class metcon