Wednesday
Strength
Push Press 5x5
Use similar weight to last week's 5x3 for each set. No prescribed percentages, but if you missed last week then start at 70% and build.
Conditioning
15 Muscle Ups
15 OHS
400M Run
10 Muscle Ups
10 OHS
400M Run
5 Muscle Ups
5 OHS
400M Run
Level 3- 135/95
Level 2- 95/65
Level 1- Each set of OHS should be 2 sets except the last. If you can do these unbroken, it is too light.