Warm Up:

400m Run

Then 

3 sets of 10 single arm dumbbell overhead squats 

(start with a very light weight or pvc)

Strength:

Overhead Squats

5 sets of 3

Increase weight after each set

Metcon: 

For time: 

80 Double Unders 

20 Burpees Over Bar 

20 Hang Power Snatches, 95/65 lbs 

20 Overhead Squats, 95/65 lbs 

20 Hang Power Snatches, 95/65 lbs 

20 Burpees Over Bar 

80 Double Unders