Warm Up
2 rounds
2 min air bike (add speed during 2 min)
10/10 bulgarian split squats
20 db snatch, second round db pc&pp from ground
1:00 Plank Hold , second round :30/30 side plank R/L
then mobility and warm up sets for squats

Strenght
3 sets of 2 Front Squats + 4 Back Squats @85-95% of 1rm Front Squat
rest 3-4 min bwn sets
3x3 Power Snatch @83-93% of 1rm power snatch
rest 2-3 min bwn sets
3x3 Power Clean + Push Jerk @83-93% of 1rm pc&pj
rest 2-3 min bwn sets

Metcon
21-15-9 reps Or 15-12-9 reps
Calories Air Bike
Double kb front squats @12-16/16-24kg's
Try to keep the fast pace on air bike, or mod/fast and hit unbroken sets on squats!
Women calories on bike 16-12-6 or 12-9-6

Optional Accessory Work
2-3 sets 12/12 single arm db row @ heavyish weight
2-3 sets 3/3 tgu
rest as needed