A,
Tempo Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pull from floor to jumping position.

B,
"Chad"
For time:
1000 Weighted Box Step-ups @50cm

Wear a 13/9kg pack.

Goal: Just get it done, but sub 1 hour

C,
For quality:
Monostructural Cardio, 30 mins

Recovery Ride.

20-30 min on Bike Erg or Echo Bike at low to moderate pace.