Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with barbell 2 rounds
5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 OHS + ALSO 10 scap pull ups

Strenght
Front Squat 5x5 reps
Move up in weight each set. Try to finish last set with 80-85% of 1rm front squat.
rest 2min bwn sets.

Metcon Prep
2 sets
6-8 wall ball shots + 1 rope climb + 4 OHS climbing to workout weight

Metcon

3 sets
20-30 wall ball shots
3-4 rope climbs
12-15 OHS @25-30/35-42.5KG (jos liikkuvuus ongelma tee nämä ennemmin vaikka tyhjällä tangolla ja hae laadukasta liikettä)
Rest 5 min bwn sets
TIME Target is sub 5 min each piece.

Wall balls done in 1-2 sets. Use timer when doing rope climbs, I recommend for 10-20 sec rest bwn reps. You can increase pace
during workout if you can. Not going all out on first set. Goal is unbroken set on OHS, lock elbows/shoulder and get good rhtymh.
REMEMBER TO BREATH DURING MOVEMENTS!

Cool down
2-3 min light cardio
1 min cobra to downdog strech
1+1 min quad strech
1+1 min banded scalene strech