Every 4 mins for 32 mins, alternating between:
A. 20/17 Bike Calories + 5 Power Snatches, 155/105 lbs
B. 20/17 Bike Calories + 8 Ring Muscle-ups

Post Work
For quality:
Childs Pose, 1 min
10 L/10 R Good Mornings, pick load
Pec Stretch, L 1 min/R 1 min
10 Lying Thoracic Rotations