on the 3rd I did my first catch wrestling class which was awesome but it tweaked my shoulder so i took 2 days off then did both workouts I missed on the same day to get my self back on schedule. so here are the two workouts

sp
75% x 5
80% x 5
85% x 5

part 2 pp
135# x5
max double unders
start with pp on the minute do as many rounds as is needed to get a total of 200 double unders

if you cant do double unders then you do 50 burpees


workout 2
cleans
75% x 5
80% x 5
85% x 5

descending ladder from 10 to 1  (10-9-8-7....)
Heavy Tire Flips
bodyrows
c2g pushups

if you dont have a HEAVY tire then use your 80% max clean and do cleans instead