Monday
Challenge:
4 sets of tempo:
5-6 reps Close Grip Benchpress 3131
Weighted Pull-ups 21X1; 2.2.2 rest 15 second between sets of 2

WOD
4 Rounds for Time:
12 cal Assault Bike
10 Pushups
8 Alternating DB Snatch (50/35)
12 cal Row
6 Strict Pull-ups
Rest 2 min

Should be at a sustainable pace throughout all sets.