Warm Up
2 rounds
2 min cardio
12 cossack squats
6 band pass thorughs + 12 band pull aparts
12 wall squats

Strenght
Snatch Grip Push Press BN + Overhead Squat 5x3+3 reps, building in weights
rest 1.5-2 min bwn sets

Metcon
15 min amrap
12 kb swings
40 sec cardio machine
12 goblet squats
40 sec cardio machine
12 single arm push press (6 per side)
40 sec cardio machine
target 3+ rounds