Warm Up
2 rounds

2 min cardio
4+4 squat strech
6+6 single arm plate thrusters
8 scapula pull ups
8 tempo ring rows

Strenght
Thruster from rack or ground 4x5reps@60-70-75-80%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+50+55-60% + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon

With Partner (3x5min amrap/ 1 min rest bwn amrap's)
amrap 5 of rowing
amrap 5 of ski erg
amrap 5 of bike erg