Mobilize, then:

Tabata Warm-Up x 3 sets:
20 seconds of Banded Squats
10 seconds of Rest
20 seconds of Plank Walks
10 seconds of Rest
20 seconds of Tuck Jumps
10 seconds of Rest
20 seconds of Plank Shoulder Taps
10 seconds of Rest

Snatch Progressions
Take 15 minutes to build to a heavy 3-RM Hang Power Snatch

Bulgarian split lunges
3×6 (each leg) w/barbell

*rest as needed

Interval Conditioning
3 minute running clock, complete as many reps as possible:
20/15 Calorie Assault Bike
15 Chest-to-Bar Pull-Ups
Max Push Press in remaining time (115/85 lbs)
Rest :90, repeat four times

Time permitting:
Three sets of:
Supinated-Grip Bent Over Row x 10-12 reps @ 3011
Rest 30 seconds
Banded Tricep Pushdowns x 30 reps
Rest 30 seconds
Hammer Curls x 10 reps
Rest 2-3 minutes