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- 30 Squat cleans (155/105)
3- 21-15-9 of:
Calories on AB
Burpees to target

For time:
1 Mile run

For time:
Strict handstand push-ups
Front squats (195/135).
Bar facing burpees

For time:
64 Pull ups
8 Over head squats (205/135)