Warm Up
2 rounds
2 min cardio machine
5 inch worm + push ups
5+5 lunge elbow strech
10 db snatch
5+5 press in lunge positition
10 goblet squats

Strenght
Build to heavy 8-10 rep set on Overhead Squat
5x8-10reps@35-70% of 1rm. On last set 1-2 RIR.
rest 2-3 min bwn sets

Dumbbell Snatch (Power or Muscle)
12+12 / 10+10 / 8+8 and 6+6 reps, add weight on every set!
rest 1-2 min bwn sets

Metcon
8 min amrap
8-12 push ups
8 toes to bars / 12 kipping knee raises
8+8 single arm db oh lunges R/L
target 4-6 rounds.