Back to the gym

Wednesday 

Warmup
500m Row
50 side bends
25 sit ups
20 back ext

Endurance
Run 30 min

Strength
5/3/1 or Max effort 
Deadlift

And if you have the time for a bonus round....
5/3/1 or Max effort 
Shoulder Press

Conditioning
4 Rounds For Time Of:
5 - Hang Power Clean (135)
10 - Chest to Bar Pull Ups
20 - Double Unders (or 50 singles)