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:
15 Ring dips
10 Over head squat (115/75) pause for 1 sec at the top and bottom of each rep
5 Box jumps (36″/30″)

B)
Max Power cleans @ 70% of 1 RM Power clean
rest 4 minutes
Max Power cleans @ 65%
4 minutes rest
Mwa Power cleans @ 60%

C)
For time:
5 rounds
20 Wall balls (20/16)
10 Bar facing burpees
5 Squat cleans (165/110)

D)
For time:
100 calories on AB
50 calories on ski erg