Warm Up
2 sets
2:00 cardio (add speed during 2min time, first set easier than second, but you should maximum go like fast pace last 10-20s)
10+10 banded monster walk
10 banded hip bridges
5 push up to downdog pose
3+3 squat strech
6 scapula pull ups + 6 kipping movement + 6 controlled ring row
3 muscle snatch with barbell
3 barbell OHS with 3 sec pause
then warm up sets what needed and hit the OHS sets.