Monday

Baseline:

21-15-9 Reps of
HSPU
Jump lunges x2

Strength:

4 Rounds (Choose a dumbbell weight you can use for all three, recommended weight is 75/35 lbs.)
8x Single arm snatch RH
7x Single arm press RH
12x Overhead walking lunges RH
8x Single arm snatch LH
7x Single arm press LH
12x Overhead walking lunges LH
Rest 3 mins.