-Warm Up- 

2-3 rounds

8 bootstraps

8 sumo inchworms

4 KB high pulls

8 OHS

-Strength- 

Power Snatch (2 second pause just above your knee )+ Squat Snatch

1-1-1-1-1-1-1-1

-WoD- 

AmRaP 9

15 wall balls

12 deadlifts

9  ring Dips