Strength:

3 sets 5 reps
Overhead Squat

3sets 3 reps
Snatch

Metcon:

20-15-10
Overhead Squat @ 60kg
Power Snatch @ 60kg

Finisher:

TBA

Strength:

3sets 3reps
Shoulder Press

3 x Max Ring dips

Metcon:

Max in 5mins;
Burpee Box Jumps

Finisher:

TBA