Warm up-

500m row
1 bike tabata

Strength
Bench Press-
5 sets of 5 at 80 percent or higher

Wod-
17-Minute AMRAP of:
40 Burpees to a 6″ target
20 Snatches, 95/65
30 Burpees to a 6″ target
20 Snatches, 95/65
20 Burpess to a 6″ target
20 Snatches, 95/65
10 Burpees to a 6″ target
with the time of the 17 minutes do
max reps of snatches to your target