Rowing
Every 90-120 seconds with small increases for 5-8 sets do:
Front Squat 2-2-2-2-2-2-2... , then
For time:
50 Double Unders
10 Overhead Squats (pick load)
40 Double Unders
8 Overhead Squats
30 Double Unders
6 Overhead Squats
20 Double Unders
4 Overhead Squats
10 Double Unders
2 Overhead Squats
Extra: Snatch/Overhead Squat practice of any kind