A)
500m row x 4
1 minute rest between sets

B)
6 sets:
Snatch balance x1

6 sets:
power snatch + OHS +
hang power snatch

C)
4 sets:
60 sec weighted plank
60 sec rest
weighted box jump x 5 (with DB in hand or vest
or add vest)
60 sec rest
dead lift 1.1.1.1 (go heavy)
60 sec rest

D)
2 sets:
max strict pull ups
with out getting off the bar
max toes to bar
rest 2 minutes