Training of the Day
Seated box jump.

sitting on a medicine ball, jump to the highest level box you are capable of. 1 jump every :15 for 4 minutes.
then
5 rounds for total reps
1 minute max rep hang snatch (65/95)
1 minute max rep push up
1 minute rest

Competitor supplement
Death by body weight power clean ( 3/4 weight for ladies)
1 on the first minute, 2 on the second, 3 on the third, and so on