Warm up:

Overhead mobility
T-spine rotations
pull overs
halos

Part A

10 min EMOM

odd: 3 single arm swings left
3 single arm cleans
3 front rack squats
even: 3 single arm swings right
3 single arm cleans
3 front rack squats

Part B

Single arm 'rite of passage' ladder

1-2-3-4-5 (scale to 1-2-3 or 1-2-3-4)

snatch to press right
snatch to press left
pull up/ row

Rest 1 min

3 rounds

Part C

3 sets

1 min straight arm plank hold with single arm over head reach
swapping arms every 10 seconds

Rest 1 min