A,
2 Position Pause Snatch 1-1-1-1-1

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

3 sec pause in the recieving position of each rep.

B,
3 rounds for time of:
Row, 1 km
Bike, 2 km
Ski Erg, 1 km

Goal: Sub 35 min

C,
For quality:
100 Banded Squats
100 Banded Press
100 Banded Good Mornings
100 Banded Rows