Warm Up
2 rounds
1.5 min cardio
5 inch worm with different versions of it
10 curtsy lunge + 5 plate overhead squats
5 hardened ring row + 5 strict knee raises (control both movements)

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/3+3reps@light to mod/heavy weights
rest 2-3 min bwn sets
Front Squat 3x5reps @moderate load to heavyish
rest 2-3 min bwn sets

Metcon
3 sets, new set every 5 minutes (15minutes)
40 seconds of rowing
8-10 burpees
40 seconds of ski erg
8-10 db snatches (mod&heavyish)
4-6 hengen lähtönä, aina 1 min 30 sek välein.