5 x 20 yd. @ as heavy as possible in each
Rest as needed between sets, and challenge yourselves- Today, a short break in the middle is preferable to an under-lifted trip.
Push-up/ Bodyweight row: Rest as needed in the plank or pike positions.
Both: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
Jump: Rest as needed between sets, mark and match highest efforts.
And then, 4 rounds of:
Max RPM/ Max duration Airdyne
Drive to and reach max RPM, and keep it there as long as possible. Slow to 30-40%, rest as needed (up to :60 sec. each round), and repeat. Put in what you expect to get out- keep the effort high even as output changes.