Warm Up
2 rounds
2 min cardio
5 inch worm+ push uo
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+4/4+4/4+4reps@light to moderate weights
rest 2-3 min bwn sets
Front Squat 3x5reps @moderate load to heavyish
rest 2-3 min bwn sets

Metcon
10 min amrap of :
16 v-ups / tuck ups / alt leg v-ups
16 single arm db oh lunge walking steps (8+8 R/L)
2-4 wall walks / scaled wall walks