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 5x5reps@65-75% of 1rm
go new set every 2-2.5 min
go for power snatches if mobility is an issue.

Metcon
With Air Bike AND Rower , alt time with partner. Go at 85-90% effort on each set.
90 seconds, 75 seconds, 60 seconds
3 min rest after AB/ROW before changing to other machine.