Warm Up
3x40s easy/20s mod/10s fast AIR BIKE OR ROW / rest 20s bwn
THEN 3X
16 Cossack squats
6-8 Strict pull ups (USE BAND IF NECESSARY)
16 Hollow rocks

Strenght
Overhead Squats 5+5+4+3+2+1+3reps@60-65-70-75-83-90 and 65%
rest 1.5-2 min bwn sets
Snatch Pulls 3x3reps@100-110% of 1rm snatch
rest 1.5-2 min bwn sets

Metcon
5 RFT
50 double unders or 100 single unders
5 Squat cleans @30-40/45-60kg
8 burpee overs barbell
time target 10-12 min, cap 15 minutes.