Warm Up
2 rounds
2 min cardio machine
20 banded monster walk in place + 10 band glute bridges
10-15 goblet squats
:30 Wall Walk Hold
then some squat/front rack/Oh mobility and start strenght part

Strenght
Front Squat 15-12-9-6-3 reps, buiding in weights
rest 2-3 min bwn sets
Split Jerk From Rack 3x3 and 3x2 reps, building in weights
rest 1.5-2.5 min bwn sets

Accessory Work
3 sets
8 single arm db/kb push press R
8 single arm db/kb oh walking lunges R
8 single arm db/kb push press L
8 single arm db/kb oh walking lunges L
rest 1.5-2.5 min bwn sets