Strength 

Power Snatch 70% for 2 x 3, 75% for 2 x 2, 80% x 2, 85% x1

Bench Press 5RM or heavy set of 5 (5 sec pause each rep)

then reduce load by 15% for 2 x 5 (no pauses)

Accessory work 

Take 5-10 minutes to practice handstand drills

EMOM 10 minutes

Odd: 30-45 sec Handstand Walking or Handstand Push Ups (scale based on skill level)

Even: 10 unbroken Wall Balls (20lb/14lb) to 10′ target

Conditioning

With a 30 minute clock…

Minute 1: Row for Calories 15/12,

Minute 2: 30 Air Squats

Minute 3: 30 Double Unders

Minute 4: 10  Pull-Ups x 10

Minute 5: 40 Lateral Bar Hops (set up a barbell with any full size plate to jump over)