Warm Up
2 rounds
1.5 min cardio
5 inch worm with push ups
5+5 squat strech
5 tempo wall squats
10 cossack squats with plate
5+5 plate halo

Strenght
Snatch Balance + OHS 2x5+5 reps and 2x3+3 reps@light/mod weights
NARROW GRIP BENCH PRESS 2x12+2x8reps@light/mod weights
SUMO DEADLIFT 2x12+2x8reps @light/mod weight

Accessory Work
3 sets
5+5 single arm db ohs
10 strict chin ups (banded)
15 barbell/banded good mornings
rest 2 min bwn rounds