Endurance:
30min assault bike
E5MOTM: 30sec plank

Flush:

25min amrap 
30 Bicycles
20 Ice skaters
15sec Dead hang
15 Plate G2O
100m farmer’s walk

Barbell Club:
A) work to a heavy squat clean
B1) 4×8 DB row
B2) 4×8 floor press
C1) 3×15 GHD sit ups
C2) 3×8 good mornings