Warm Up
2 rounds
2 min cardio
20 shoulder taps on push up plank
10 hand released push ups
15 hip bridges
10+10 single arm bench press
10+10 single arm hang snatch

Strenght
Bench Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
For time
15-12-9 reps
dumbbell snatch @15/22.5kg
lateral burpee over dumbbell
rest 3 min
9-12-15 reps
lateral burpee over dumbbell
dumbbell snatch @15/22.5kg
time cap 15 minutes
scaled reps 12-9-6.