Warm Up
Rowing
3x40s easy / 20s moderate / 10s fast / 20s rest bwn with cardio machine
then
50-100 single unders
then
Band Pull Aparts from dif positions
Banded Hip Activation

WOD
3-4 sets
30-50 double unders (max 1 min)
10-15 ghd sit ups
10-15 c2b pull ups or normal kipping pull ups
target is about 2-2.5 min per set. rest 2-3 min bwn sets.

Weightlifting
With barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 1min 45sec x 7 sets
2 hang power snatch + 3 squat snatches @60-70% of 1rm

Every 2 min for 6 minutes ( 3sets)
Snatch Pulls x 3 reps @80,85,90% of 1rm

Focus on snatch pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.

Accessory Work
3 rounds
10+10 landmine twist @5/10kg extra weight on barbell
10+10 half kneeling press
20 deadbugs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min self hug strech
2 min deep squat hold, move weight ankle to ankle every 10s.