Warm Up
3 rounds
1 min cardio
5 inch worm with different versions of it
10 curtsy lunge + 5 plate overhead squats
5 hardened ring row + 5 strict knee raises (control both movements)

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/2+2reps@light to moderate weights
rest 1.5-2.5 min bwn sets
Front Squat 3x5reps@moderate to mod/heavyish
rest 2-3 min bwn sets

Accessory Work
2 sets
8-10 tempo goblet squats
8-10 kb row R/L
24-32 weighted ukraine twists
rest 2-3 min bwn sets