Warm Up
3 rounds
1 min cardio
5+5 kb bottom up press
10/10 banded pallow press
5 box jumps

Strenght
Push Jerks 4x5reps@65-70-75-65% of 1rm push jerk
Snatch Grip Push Press Behind Neck 3x8 @50-60% of 1rm push press
rest 1.5-2.5 min bwn sets

Metcon

3x3 min amrap / 1 min rest bwn
5 deadlifts
5 hang power cleans
5 burpee over barbell
target 3-4 rounds per set. (use about 50-55 of 1rm power clean)