Warm Up
3 rounds
1 min cardio
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
Thruster from rack or ground 4x5reps@moderate weights
rest 2-3 min bwn sets
Chin ups/weighted chin ups 3x5reps@light to moderate&heavyish + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon
3 sets, new set every 5 minutes (15minutes)
2 min rowing
10-20 wall ball shots