Warmup

50m jog
50m skip
25m lunge
25m burpee broad jump
25m bear crawl

Strength

6x2 OHS

Worked up from 95# to 165# for 2. Old 1RM was 150#, but that was over a year old.

MetCon
6 rounds, 2:00 each round

7 burpees
7 KB snatch (1 arm)
7 burpees
7 KB snatch (other arm)

I got through two rounds of this before I had to drop down to 4 burpees so I could finish within 2 minutes.