Warm Up
3 min air bike or rowing
then 3x
20 air squats
20 alt leg v.ups
10 db snatch @light to moderate weight

Strenght
Deadlifts 10-8-6 and 2x5 reps @50-58-65-2x73%
rest 1.5-2.5min

Metcon
30 min Emom
1) Run or bike erg x 45 sec @moderate pace
2) Wall ball shots x 12-16 reps
3) Run or bike erg x 45 sec @moderate pace
4) DB Snatches x 12-16 reps
5) rest minute

Accessory Work
3x8/8 stiff legged barbell deadlift
3x3/3 kb tgu
rest as needed