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

Metcon
3 rounds for time
30 sec of double unders/single unders
4-5 devils presses
rest until 5:00
3 rounds for time
30 sec of double unders/single unders
8-10 db thrusters