Warm Up
3 rounds
15/12 cal air bike
5 muscle snatch + 5 snatch grip push press behind neck
5 pause wall squats
:20-30 wall walk hold on half way, activate midbody also

Strenght
Overhead Squat 4-5x5 reps @1x60/1x65/1x70 and 1-2x75% of 1rm.
rest 1.5-2.5 min bwn sets
Flat Foot Snatch High Pull + Power Snatch 5-7x1+2reps@60-75% of 1rm power snatch
rest 1.5-2.5 min bwn sets

Metcon
For time
21-15-9 reps
Calories Air bike
Walking lunges farmers hold @2xRX Dumbbells
rest 1:1
15-12-9 reps
Calories Air bike
Front rack walking lunges @2xrx dumbbells
rest 1:1
12-9-6 reps
Calories Air bike
Double db oh walking lunges @2xrx dumbbells
(Scale to single arm or on weights if needed)
Women Calories on air bike goes 17-12-7, 12-9-7, 9-7-5, lunge reps the same.

Accessory Work
3-5x12-15 banded strict pull ups
2-3x12-15 reps standing single db tricep extension
3-4x40-60sec bear hug sandbag hold
rest as needed