Warm up
20 dead bug on BOSU , core is imprinted, start single leg, alt arm and leg, double arms and legs.. find your sweet spot
10 ps side plank on bosu with rotation
10 bosu burpees

Snatch warmup Christine style

Strength

10m EMOM

1 Power Snatch + 2 OHS

or

4 side to side lunges plus 2 push presses, DBells or Kbells in shoulder carry

MetCon WOD 1

12m AMRAP

5 Manmakers(55/35) (35/25)
10 side ways Box Jumps
200m Run

WOD 2

10m AMRAP

10 cursy lunges with naked barbell, outside leg goes behind
10 ps banded S A rotations
2 x sandbag drags across floor, or weight plate, dumbbell