Warm Up
3 rounds
1 min row
5 muscle snatch + 5 snatch grip push press behind neck
10 burpees
:20-30 L-Tuck Hang

Strenght
Overhead Squat 4x5 reps @1x60and 3x70% of 1rm.
rest 1.5-2.5 min bwn sets
Pause on knee 2s power snatch + hang power snatch 5-7x1+1reps@60-70%
rest 1.5-2.5 min bwn sets

Metcon
For time
21-15-9 reps
Calories rowing
DB Bench Press @2xRX Dumbbells
rest 1:1
15-12-9 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
rest 1:1
12-9-6 reps
Calories rowing
DB Bench Press @+2.5-5kg to last round Dumbbells
Women Calories on rower goes 17-12-7, 12-9-7, 9-7-5, bench press
reps the same.

Accessory Work
3-5x6+6 single arm db oh lunge walking steps
2-3x12-15 reps tate press with dumbbells
3-4x30-40m sandbag bear hug carrying
rest as needed