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)
4x400m run
90 sec rest between sets

B)
EMOM for 15 minutes
1 push jerk + split jerk @ 70-80%

C)
4 minutes max box jump overs (24″)
3 minutes max power cleans (185/125)
2 minutes max wall balls (20)
1 minute max burpees to 6″ target

D)
For time:
40 thrusters (95/65)
30 bar facing burpees