Home work:
Pick one and complete once a week for 4 weeks (stick with the same task for all 4 weeks)
The day and whether you do it before or after workouts is up to you.

1- 30 Clean and jerks (185/125)
2- 40 chest to bar pull ups
3- 2k row

A)
5 sets:
squat snatch 1.1
80+%

B)
3 sets:
snatch pull 1.1.1 @100+%

C)
For time:
5 rounds:
3 Box jumps (40″/30″)
6 KB thrusters (55/35)
9 OHS (115/75)

*One sec pause at the top of each thruster & OHS

D)
EMOM for as long as possible
15/10 Calore AB
once you it failure rest 1 minute then,
EMOM for as long as possible (cap at 7 minutes)
20 Wall balls (20/16)