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@60-65-70-70%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+45+50+50% + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon

Emom 12
1) 4-6 single arm devils press
2) 2-3 wall walks
3) 8-10 box step ups with db or not