Warm up
3 sets
1:00 cardio (add speed each round)
5+5 suitcase deadlift
10 db snatches
8 kipping movements
8 kipping knee raises
4 barbell muscle snatches
:30 HS Hold

then metcon prep

Test some toes to bars in, get that hs walk / wall walk feeling and weight for power snatch. then before hitting workout do 1 set :
5 ttb + 5m hs walk/ 1 wall walk + 2 power snatches.