I would do today in two parts
Warm up:
5 mile assault bike:
male athletes 20-21 mph
Female: 18-20 mph
A) 20 min emom(warm up to a weight)
Even 5 bench press
Odd 15 cal bike/12 cal
If you don’t make the bike cal then don’t do the next set of bench. Simply rest and make the next assault bike.
B) class
C)
10 rounds(15 min cap)
10/6 strict hspu
1 legless rope climb
1 squat clean 275/185