STRENGTH
Overhead dumbbell lunge 5 x 6 rep

Looks like there will be dumbbells in the open this year so we’ll try to cover most of the movements we can identify as possibles. 2 x dumbbells overhead requires a lot more stabilising than a barbell.

WOD
2 Snatch
5 Muscle up
30 Double under

6 rounds, 1 exercise every minute

You can build the snatch weight up over the 6 rounds. Scale the muscle up to Pull ups/dips push ups etc. Get a coach to advise you on which option is best.