Warm Up
band pulls + banded hip activations
then 3 rounds
1 min air bike
5+5 static lunge hold + single arm plate press @5-15kg plate
10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
10 elbow to tall plank

Strenght
Snatch Grip Push Press behind neck + overhead squat 3+3/3+3/2+2/1+1reps@70-80-90-95% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 5+4+4+4reps@65-75-80-80% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 5+4+4+4reps@45-55-60-60% + 6-10 diamond push ups
rest 2-3 min bwn sets

Every 5 minutes for 20 or 30 minutes (4 or 6 sets)
odd rounds (0:00 / 10.00 /20.00)
24 wall ball shots
12/10 calories air bike
6 devils presses

even rounds (05:00 / 15.00 / 25.00)
24 db snatches
12 burpee box jump overs 50/60cm
6 double kb hang clean&jerks @16/24kg's

masters 45+ reps (20-10-5)

time target is around 2.15-2.45 per set.