200yd run
30 PVC pass throughs
A1. 2x8 goblet squats with 4 sec hold in bottom
A2. 2x2 TGU

4x6-8 panda pulls with a heavy weight
4x6-8 snatch grip dead lifts add weight each set

2x10-12 each arm dumbbell or KB arnold presses

Weightlifting

Front Squat (3x6 55-65%)

45 sec rest between each set

Metcon (Time)

3 rounds
8 power snatch 95/75
50 double unders