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

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/4+4/4+4reps@light to moderate weight
rest 1.5-2.5 min bwn sets
Back Squat 10+8+8+8reps@light/mod to mod/heavy
rest 2-3 min bwn sets

Accessory Work
2 sets
12-15 dumbbell deadlifts
16-20 db gorilla row alt hand
22-26 alt leg v-ups
rest 2-3 min bwn sets