Warm Up
S. mobility
Lunge 2 lengths
Bear crawl
Sumo squats
Frankensteins

3sets of 20:10
Hollow hold
Superman

 
Strength
5 X 3 Split Jerk
Build your way up to 70% then 5×3 @ 70% then 2×2 @ 50%

 
Metcon
CF.15.11.02 PERFORMANCE
21-15-9
KB swings 32/20 american
Front squats 60/35
Metcon
CF.15.11.02 FITNESS
21-15-9
KB swings
Goblet squats
Scale weight as needed