15 min Assault bike (nose breathing the whole time:)
Mobilize
A) class
B) 1 min on 1 min off for 30 min
First 5 rounds
10 squat snatches 135/95(If this feels very doable after first two minutes bump your reps up. If the inverse is true bump reps down)
Second 5 rounds
10 burpees+10 chest to bar. If this is easy add 1 burpee and 1 chest to bar. Or 2 and 2. Or 3 and 3.
Third 5 rounds
5 burpee muscle ups
C) bench press
5×20