Treeni 3
Warm Up
3 rounds
1 min cardio
12 cossack squats
8 wall squats
4 inch worm with push up

Strenght
Overhead squats 5x5 reps @50-55-3x60%
rest 1.5-2 min bwn sets
Snatch High Pulls 3x5 reps @80-90% of 1rm snatch
rest 2 min bwn sets

Metcon
12 min amrap
12/15 cal row, ski, bike erg or 10/12 cal air bike
20 db/kb snatch from floor
20 reverse lunges with 1 db/kb on shoulder