Warm up:

3 Rounds:

3 Sumo Inchworms (no Pushup)

10 Air Squats with a pause in the bottom

10/ea DB Strict Press w/ pause at the top 

2 Rounds.. First round upper body only, 2nd round add in hips to high pulls

5 ea High Pulls

5 ea DB DL (snatch setup)

5 ea/ SA OH Lunge (switch arms on round 2)

Front Squats on Coaches call with pauses at Coaches favorite places

Workout:

3 Rounds for Time (14 Min Cap)

21 Alt. DB Snatch

15 Burpees

9 Front Squats