1. Overhead Squats
work up to a 10RM
2x1 Snatch, moderate - check out the FAQs for more info on what "moderate" means.
3. Row Intervals
2 x 1000m Row, 5 min rest
4. Double Tabata Jumps
8 minutes of :20 on, :10 off of:
Jump with a two hand touch to a target 12" above max reach. Score is lowest reps for any of the 16 intervals.