Warm Up
5 min cardio machine of your choise
perform 3 inch worm with push up every min. total 15 reps
then 2 rounds of :
10 scapula pull ups
5 kip to swings
5 kip knee raises
10 ring row
10 kb tater (kbs+goblet squat)
10 bench press (tempo slow down, fast up)

Strenght
Wendler program Bench Press and Back Squat
5 reps @40% of max
5 reps @50% of max
5 reps @60% of max
rest 2-3 min bwn sets.

Then Perform Same thing with back Squats 3x5 reps @40.50,60 % of 1 rm.

Prep for squat cleans and SHSPU's for 10 minutes and start quality workout

For Quality
2 sets
9-7-5 reps of
C2B Pull Ups / Pull Ups
Squat Cleans @40-45% of 1rm squat clean
rest 5 min and repeat

Skill
6-8 sets
15-25 double unders + 4-8 unbroken toes to bars
rest 30-45 sec bwn sets

Cool down
2-3 min light cardio
1+1 min forearms smash with barbell (barbell on rack on chest "high")
1+1 min tricep smash with barbell (barbell on rack)
1-2 min chest/bicep strech (hold from bar) eli mene "räkin läpi ja ota tangosta kiinni ja nojaa eteenpäin)
samalla tavalla jos avaisit rintakehää laittamalla kädet ristiin selän takana ja venyttäisit kädet suoraksi ja sitä
kautta rintakehään auki.