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)
4x500m row
1 Minute rest between sets

B)
6 sets:
Power snatch + hang power snatch + OHS
*Rest 2 minutes between sets

C)
Back squat
10×2
Rest less than 1 minute between sets

D)
10 minute AMRAP of:
5 Shoulder to overhead (115/75)
10 Dead lifts (115/75)
15 Box jumps (24/20)

E)
4×4 @ 70% + 20lbs
1×2 @ 80% + 20lbs
1×2 @ 90% + 20lbs
1×8+ @ 70% + 20lbs