1) 20 minutes: 2 power snatches/2 overhead squats. Build up in weight. Or practice form. 

2) 10 minute test:

3 minutes: amrap body weight(females- 3/4 body weight) squats

3 minutes: amrap burpee pullups

3 minutes: max meters on the rower

1 minute: amrap push press 135/75

– rest 1 minute exactly between all 4 exercises. Shoot for 90 total reps and 900/800 meters on the rower.