Warm Up
2 rounds
2 min cardio
5 inch worm with different versions of it
16 curtsy lunge + 8 plate overhead squats
8 hardened ring row + 8 strict knee raises (control both movements)

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/3+3/3+3reps@light to moderate heavyish weight
rest 1.5-2.5 min bwn sets
Thruster with dumbbells or kettlebells 2x8 reps + 2x5reps
rest 2-3 min bwn sets

Accessory Work
2-3 sets
8-12 weighted reverse lunges (2 db or kb's)
12-16 gorilla row alt hand ( 2db or kb's)
24-32 weighted russian twists
rest 2-3 min bwn sets