Warm up
2 rounds
1:30 cardio machine (easy/mod pace)
30-50 single unders
5+5 single arm ring row
10+10 kb bottom up half kneeling press
10 scap pull ups
10 kip knee raises
2-3 burpee pull up
:30 HS HOLD

Metcon Prep
2 sets
10-15 du's
3-5 toes to bars
1-2 Bar Mu or burpee pull ups

Metcon
12 min amrap
20 double unders (jos ei tuplat hallussa täysin vedä max 40s)
8-10 toes to bars
4-5 Bar Muscle ups OR Burpee pull ups

goal is 6+ rounds.

Weightlifting
With barbell 2 rounds (1st power / 2nd squat)
3 snatch pull + 3 hang snatch + 3 snatch balance
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 1min 30sec x 8 sets
1 Snatch Pull + 1 Hang Power Snatch + 1 hang squat snatch @65-75%

Every 2.5 min for 3sets
Snatch grip deadlifts x 3 reps @75,80,85% of 1rm
Pause for 1 sec (10cm off the floor, below, above knee and mid thigh)

Cool down
2-3 min light cardio
1+1 min calf smash with roller
1+1 min hamstring smash with roller
1+1 min lat smash with roller
1-2 min upper back smash with roller