Warm Up
banded pulls + banded hip activation
then 2x
2 min cardio
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/5+5/5+5 reps@60-65-70% of 1rm snatch
rest 2-3 min bwn sets
Thruster from ground 4x5reps@moderate weight
rest 2-3 min bwn sets

Metcon ( 3 rounds)
Emom 12
1) row x 12/9 calories
2) wall ball shots x 10-12 reps
3) row x 12/9 calories
4) db snatch x 10-12 reps