Strength/Skill

Weightlifting Stream

Snatch doubles - build to and do 3 sets @ 90%

Strength/Structural Balance Stream

Good mornings from the rack

 - keep the load light, focus on depth and a flat back, squeeze the butt and shoulder blades together to stand

Work

20s Bike sprint
rest 1:40
20s Row sprint
rest 1:40
4 Rounds

All-out effort, your performance should not be maintainable.