Warm Up
Upperbody and Hip Activations with bands
then some overall warm up with cardio machines
barbell prep x 2 rounds
5 snatch grip RDL
5 hip muscle snatch
5 snatch grip press/push press
5 good mornings
5 overhead squats
and 5 thrusters + 10 ring rows

Strenght
4 x 2 pause overhead squats + 3 overhead squats @60-70-75-80% of 1rm snatch
rest 2 min bwn sets
4 x 5 thrusters@60-70-75-80% + 5 weighted chin ups@40-50-55-60%
rest 2-3 min

Metcon (80-90% effort)
Every min for 12 minutes (4 rounds)
1) single arm kb hang clean&jerk x 4-5reps R/L
2) single arm kb ohs x 4-5 reps R/L
3) short rope climbs x 1-2 legless + 1-2 normal climbs on short rope or 1-2 long ones (1 legless + 1 normal is goal)
Kettlebell weight for women 16-24kg and men 24-32kg

Accessory work
2-3 sets
15-18 hardened ring rows
15-18 front raises with plates (control tempo)
24-30 alt hand bicep curls with dumbbells (control tempo)
rest 2-3 min and repeat