Strength:
Snatch high pull + Snatch (1+1)
6 sets for load.
work on technique with low weight if you're new to the movement.
Metcon:
3 Rounds for time:
50 Push-ups
15 Roll-ups
50 Double Unders
Endurance:
Strength- OH walking lunges one handed kb
Metcon-
In teams of 3:
30 minutes for max distance rowed
1- rows
2- works
3- rests
Work (continuous) - 5 push ups 10 squats 15 sit ups 20 double unders