Warm Up:

400m run

Then

10 muscle snatch

10 snatch grip press

10 overhead squats

10 snatch balance

10 sots press

Strength:

Hang Squat Snatch 

3 sets of 3

Then

Overhead Squats (from the rack)

3 sets of 3

Rest 1 Min between all reps

Metcon:

15 min AMRAP

20 wallballs 20/14 lbs 10/9 ft

20 cal row