Warm-Up
Death by Ball Slam x2 Minute 1: 2 ball slams
Minute 2: 4 ball slams
Minute 3: 6 ball slams
Repeat pattern until you cant fit your slams in a minute

Strength
EMOM 12
odd:5 Neutral grip ring pull-up(add weight across all sets if possible) (sub 1+2 ME chin over ring hold in 2 pull up negatives (as slow as possible)
Even: 15 weighted v-ups(light medball or 10# plate in hands)

Conditioning
5x500 Meter Row
1:1.5 work rest ratio(if it takes you 2 minutes to row, rest 3 minutes)

Finisher: on your own
4x10 single arm bent over row (heavy for 10)

Weightlifting Club
E2.5MOM for 5 Rounds
3+3+3 Hang Power Snatch(below the knee)+Push Press+ Overhead Squat 75%

E2MOM for 4 Rounds
1+2 Snatch extension + Hang Snatc(below the knee) 80%

Every 90 seconds for 6 Rounds
1 Snatch @ 85% of 1RM

Every 2 Minutes for 4 Rounds
3 Floating Snatch extensions @ 90%