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 Power snatches (135/95)
2- 50 chest to bar pull ups
3- 100 cal on AB

A)
3 sets:
7-12 butterfly chest to bar pull ups
15 wall balls (20)
10-12 GHD sit ups

B)
6 sets:
split press + jerk balance
rest 90-120 sec between sets

C)
For time:
21-15-9
wall balls (20)
burpees
right into
500m row
*Goal is sub 6:00

compare to 10/6/15

D)
For time:
5-4-3-2-1
Thrusters (165/110)
Muscle ups