Warm Up
2 rounds
2 min cardio machine
50 single unders
8/8 single arm half kneeling press
8/8 single arm hang snatch
8 scapula rolls
8 squat jumps
then some front rack/oh mobility and start warm up sets

Strenght
Push Press 10-8 and 3x6 reps@55-60-70-75-80% of 1rm
Strict Press 3x10 reps@50-70% of 1rm
rest 1.5-2.5 min bwn sets

Metcon
3x2.5 min / 2.5 min off
1 min max double unders (target 50-80 total)
16-20 db snatches
max reps pull ups in remaining time