Warm up
2 rounds
1:30 cardio machine
10+10 single leg hip bridge
10-15 banded air squats
5 banded row slowly + 5 banded press slowly with short band
then
2 rounds
:20-30 ww hold
6-8 single arm db power clean&jerk
6-8 goblet squats

Strenght and Conditioning
5 rounds
2-3 wall climbs
8-12 single arm db power clean&jerk
8-12 wall ball shots
alt time with partner 1 round

Accessory work
2-3 rounds
10-12 single arm db row
20-24 weighted russian twits
rest 2 min