Warm Up
3 rounds
1 min row or assault bike
10/10 windmill @5-10kg
4-8 strict pull ups / hardened ring row
10 wall squats

Strenght
Overhead Squats 5x5reps @60-70-75-75-60%
rest 1.5-2 min bwn sets
Snatch High Pulls 3x5 reps @85-95% of 1rm snatch
rest 2 min bwn sets

Metcon
3 rounds for time
1 min max reps of double unders
20-30 air squats
10-15 strict hspu / Box Hspu
time cap 12 min.