Snatch Balance 

3x3 Snatch Balance @ 40% of snatch max - rest as needed

Back Squat

3x2 @ 55% - rest as needed

Aer Sport - 70% Effort 

100 DU
20 Pull Ups
100 DU
40 Box Jump @ 24/20 - step down
100 DU
20 Pull Ups
100 DU

Bike Intervals 

2 sets:

30 Cal Bike - moderate pace
50' FRWL @ 135/95lbs

rest 3 min