Warm Up
2 rounds
1:00 rowing
1:00 ski
50 single unders
3 inch worm with push ups
6 burpees
3+3 lateral box step ups
6 box jump overs
12 db snatch
12 wall squats

Metcon
Emom 10
odd: Burpee box jump overs x 7 reps @50/60cm
even : DB Snatches x 14 reps @22.5/15kg

rest 5 min

Emom 10
odd: Bar Facing Burpees x 7 reps
even : TNG Power Snatches @42.5/30kg x 7 reps

rest 5 min

Emom 10
Odd: Double Unders x 30-50 reps
Even : THRUSTERS x 7-10 reps @42.5/30kg

Midbody work
3 SETS
10 v-ups
10 reverse crunch
10+10 kb side bents @24/16kg
20 landmine twits @10/5kg
rest 1-1.5 min

Cool down
2-3 min light cardio
1+1 min calf strech againts righ
2 min deep squat hold move weight ankle to ankle every 5-10 sec
2+ 2 min banded bullystrech
1 min cobra to downdog
1 min prayer pose strech