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: not for time
15 dips
30 sec L sit
20 KB swings (70/55)

B)
Back squats
4 sets:
6-8 reps
rest 90 sec between sets

C)
Every 6 minutes complete the following:
For times:
80/70 cal on AB

when the clock hits 6:00 minutes complete

12-9-6 of:
clean and jerks (135/95)
chest to bar pull ups

when the clock hits 12:00 minutes complete

100 wall balls (20/16)