This is a critical day. Work so hard that you earn your rest on Thursday. If you train constantly with no bodywork, no muscle stim, and no rest days and think you are doing good; you are sadly mistaken.
Find another gear today!
A) Back Squat: 3 sets x 5 reps @ 90% of 5 RM on Monday
B) Push jerk: 3 sets x 5 reps within 90% of 5 RM on Monday
C) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
D) Teams of 2, AMRAP 30:
9 Muscle ups
9 Thrusters, 165/115
9 Deficit HSPU 6/3″
9 Power Cleans, 165/115
9 Bar Muscle ups
9 Jerks, 165/115
9 Pistols (9/side)
9 KBS, 2/1.5
100′ HS Walk
Second session:
Class or work your weakenesses. Or both ?