Warm Up
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for snatch and start warm up lifts.

Strenght
Squat Snatch 5x3reps@70-80% of 1rm
go new set every 1.5-2 min

Metcon
In teams of 2
2 times
500/425m row
then
2 times
500/425m ski
then
2 times
1000/850m bike erg
alt time with partner, 2 times per person each machine.
keep working @80-85% effort on each time, so dont push too hard at the start.
first set easier than second.