ATHLETE
A. Back squat 5×5 @75%

B. 3 Rounds
15 Push press 115/75
20 Row or AD cal
50 Double-unders

COMPETITOR
A. Back squat 5×5 @75%

B. Strict press 5×5 @75%

C. 8 Rounds:
20/16 Assault Bike calories
Rest 1 minute

Then, depending on your weaknesses, choose ONE of the following:

D1. 3 Rounds
15 Push press 135/95lbs
30 Assault Bike calories
60 Double-unders

D2. EMOM 8 minutes
3 Strict muscle-ups