Warm Up
2 sets
12/15 calories of echo bike
:30-45s single unders
6 burpees
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (per side)
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3 pause snatch (pause is on catch position)

Metcon
5 sets , go new set every 3 minutes
20-30 double unders + 3 tng power snatch @60/42.5kg + 6 bar over burpees (lateral) (scale weight to 50/35kg or so to get tng lift)
time target sub 1 min per set.

Weightlifting
Every 45sec for 15 times
1 pause snatch @60-75%

Strenght
Tempo Back Squats 3x5reps @60-70% (2-3 sec lowering down, 1 sec pause and up)
rest 3 min bwn sets

Metcon @80% effort
2 sets
12/15 calories of echo bike
2x12 reps of walk lunges (12 reps forward, drop dumbbells, rest 10-20s and 12 reps back to bike)
12/15 calories of echo bike
rest 3 min bwn set