Maanantai
Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
4 single arm db devils press
12 walking lunges
6 push ups + :20-30s HS Hold
6 scap pull ups + 6 kipping knee raises
then
2-4 reps of WOD Movements 3 times before starting wod (increase load step by step)

WOD

3 rounds for time
4 double db devils press
8 Double db front rack walking lunges (can be on back rack)
12 kipping hspu
16 toes to bars

Weights 2x12.5-15/17.5-22.5kg's (scale the weight good for you) goal is to be able go straight after devils press to unbroken set of box step overs. this will be more challenging
it may look.

Weightlifting
4-5 sets
Power snatch + Snatch balance + Overhead squat @ build up, go every1.5-2 min. use from 30-60% of 1rm snatch
7-8 sets of :
Hang snatch (above the knee) + Snatch – 1+1 @ 70-90%1RM snatch , go every 1-1.5 min for new set.
Ota molemmat nostoista kyykkyyn tai niin alas kuin onnistuu liikkuvuuden puittessa (raaka tempaus siis mahd. suurella alle menolla mut niin et asento säilyy)

Strenght
Pause Back Squat
4x3 reps @80-90% of last week heavy 5 rep set.
Pysäytä 2 sek kyykyn ala-asennossa ennen ylöstuloa. Purista napakasti ylös kyykystä. Pidä paine ja pakka kasassa.
lepo 2-3 min sarjan välissä.

Skill
Practise Double unders / or HS walking for 10-15 minutes. You can make some u-turns with walking or do free hs hold practises, walk some distance or even mix it like 20-30 du's + 10m hs walk x 5 times.
but dont make this too "hard" only like cool down feeling or so.

Cool down
2-3 min light cardio
1 min prayer pose strech
1+1 min piriformis strech
1+1 min banded bully strech