Warm Up
2 rounds
1.5 min cardio
5/5 squat strech
5/5 db snatch
5/5 single arm db oh lunge steps
20 bicycle crunch

Strength
Single arm DB Snatch+OHS 3x4+4reps R/L , building in weights
rest 1.5-2.5 min bwn sets
Overhead Squat 2x8-10 reps + 3x5 reps, build in weights
rest 1.5-2.5 min bwn sets

Metcon
Every min for 12 minutes
1) 8/10 calories machine
2) 8-12 banded strict pull ups
3) 8-12 wall ball shots