Warm-up:

3x
15/12 Calories bike or row
20 Cossack squats
8+8 1-Arm upright row
6+6 1-Arm overhead squats
20 Flutter kicks
5 High box jumps

Strength (load)

Build up to a snatch 1 rep max for the day in 20:00 minutes.

OR

10 x 1 Snatch singles @ 70%, lift every 2:00 minutes.

Core:
3x
15 V-ups
1:00 min plank hold
30 Cyclist crunches

Bonus:
4 x 15 Dumbbell bicep curls
4 x 15 Dumbbell bench press