Warmup
5 rounds
250 m row+4/3strict muscle ups (band these to make this happen if you don’t have strict mu)
3 rounds
30 double unders+15 pull-ups
A)
1) Back Squat: 3 sets x 3 reps within 90% of 3 RM on Monday
2) bench or Split jerk: 3 sets x 3 reps within 90% of 3 RM on Monday
B) 15 rope climbs AFAP
C) class workout sub box jumps for HSPU
D) athletes choice… Makeup something you’ve missed