A. E30s for 5 min:
1 muscle snatch

B. E30s for 5 min:
1 power snatch

C. E30s for 5 min:
1 split jerk

D. 4 sets:
20s assault bike @ 97%
1:40 assault bike @ 50%
+
(Rest 3-5 min)
+
4 sets:
20s rowing @ 97%
1:40 ski erg @ 50%