Warm up movements: Pistols – do progressions – 3 x 6
Strength: Push Press 4×4 up to 80% of 1RM

Speed work:

4 rounds of Suicide Sprints
5m and back
10m sprint and back
5m and back
10m to other side
Rest 1 min after each round
(Alternate the direction you turn at the end of each sprint.)

WOD:
3 rounds for time
10 KB Snatch 24/16 kg (left arm)
40m Waiter Walk 24/16 kg (left arm)
10 KB Snatch 24/16 kg (right arm)
40m Waiter Walk 24/16 kg (right arm)
Waiter Walk: KB held overhead with locked out elbow. If you are unable to lock out your  elbow anymore, you HAVE to switch to the Rack Walk (KB in Front Rack).

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