Warm Up
2 sets
5 scorpion pec strech (R/L)
10 cossack squats
10 side plank clamshells with band R/L
1-2 min ab,row,bike,run

Strenght
Tempo Back Squat 3x10reps @45-55% of 1rm
rest 3 min bwn sets

Metcon
Emom 16
odd : tng power snatch x 5 reps @50-70%
even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace