Warm Up
3 rounds
1min air bike
10 goblet hold lunges/curtsy lunges/ box step ups
5 pause plate ohs
10 hardened ring rows
20 hollow rocks

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x5+5reps@60-70-80-90% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-70-80-80% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-50-60-60% + 10 hammer/overhand grip dumbbell bicep curls
rest 2-3 min bwn sets

Metcon
21-15-9 reps for time
double kb thrusters@16/24kg
c2b pull ups
OR
Fran
21-15-9 reps for time
thrusters @30/42.5kg
pull ups
time target is sub 7 minutes on this one.

Cool down
10-15 minutes of bike erg/row/ab/walk