Strength part 1
Snatch balance
4 sets of 2 reps- keep light and add load only if you can do it properly
Make this look like a snatch, not a push jerk and a slow overhead squat
Punch under the barbell.

Part 2
DB Z press 4 sets of 3 reps heavy + 20 second ISO hold + 5 floor piked hspu

WOD
"Mashed Potatoes and Gravy"
3 rounds for time
15 thrusters 95/65 75/55  45/35
20 abmat sit ups
2 rope climbs