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- 50 HSPU
2- 30 Clean and jerks (185/125)
3- 30 Muscle ups for time

A)
3 sets:
20 Box jump overs (24/20) focus on speed
15 Toes to bar (focus on speed)
50ft Hand stand walk

B)
3 sets:
10 Behind the neck strict presses (snatch grip)
90 sec rest
50ft Walking lunge w/ 70/45 DBs in ea. hand
90 sec rest
3-5 Weighted muscle ups OR 7-10 weighted pull ups
90 sec rest

C)
For time:
6 rounds
10 Thrusters (95/65)
10 Box jumps (24/20)

D)
For time:
3k row