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:
10 kipping hand stand push ups (fast)
30 sec L sit
16 pistols

B)
6×5 push jerk
rest 2 minutes between sets

C)
5×3
Build to a heavy 3 rep dead lift

D)
For time:
4 rounds
15 SDHP
15 bar facing burpees
15 games standard box jumps (24″20″)