Warm-up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls
6x10sec sprints on bike rest 20-30sec between each

20 scap push ups
20 scap pull ups
20 air squats
10 push up
10 strict pull ups/ring rows
10 goblet squats w/kb

5 mins movement specific mobility

Weightlifting

Snatch (20 mins work to 1RM)

Metcon (AMRAP - Reps)

12 min AMRAP

20 box jumps
20 thrusters 75/55
20 cal row