Take a regular old movement, something you have done for thousands of reps, that you have been doing for years, and add just a little something extra. Maybe a pushup, or a squat. Turn that boring old movement into something else. Add some air under your hands on the pushup, some air under your feet on the squat. You will surprised at the results.
Thruster 10-8-6-4-2 (135/95#)
1 Rope Ascent after each set for a total of 5 ascents.