Friday schedule: 10am, 11am, 4:30pm, and 5:30pm Only.
 
A. 2 Hang Power Snatches + 1 Overhead Squat. Work up to a tough weight for this complex, then do 3 sets.

 
 
B. Complete as many calories as possible in fifteen minutes on rower.
 
* At minutes 3, 6, 9, and 12, stop where you are and do 10 burpees .