Choose 1 of the pre-WOD skills:
Skill 1: Strength work
15 mins work up to a c&j max
Skill 2: 1 min on/1 min off Assault bike
Wod: death by clean and jerk (115/75)
start at 3 reps adding 1 every minute
(if you fail before 7 minutes in, rest 2:00 and run 1200m, if you fail after 7 mins in rest 2:00 and run 800m. This is recovery pace)