10-Jun
A. Speed box squat with variable resistance @40% 1rm + 25% in
chains/bands; 2 reps x10; rest 45 seconds bw sets
B. Squat snatch TnG 10, 10, 10; rest 90 seconds (add weight each set
up to a maximal 10)
45x9, 75x10 - http://www.youtube.com/watch?v=93IK0G7TsOA
95x10 - http://www.youtube.com/watch?v=k1dicT7pyGQ
125x10 - http://www.youtube.com/watch?v=Fy86P97o6AI

140x(6+f+3+f+1) - http://www.youtube.com/watch?v=fIJwAqoyZvI
+
with a 4 min countdown clock (for 2 scores):
Row 800m - 2:46
... max reps 20" box jumps with remaining time
30 box jump - http://www.youtube.com/watch?v=0X41uIZr62s