Warm Up
2 sets
2 min cardio
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch w/ Heel Lift

Strenght
Overhead squat 3x5reps @50-60-70% of 1rm snatch
rest 1-2 min bwn sets
Thruster from ground 3x5reps@50-60-70%
rest 1-2 min bwn sets
Weighted Chin ups 3x5reps@30+40-50% + 10 barbell bicep curls right after (hallittu tempo)
rest 1-2 min bwn sets

Metcon ( 3 rounds)
Emom 12
1) air bike x 20 seconds @mod/fast pace to fast pace
2) box jump, step down x 8-12 reps
3) row x 20 seconds @mod/fast pace to fast pace
4) hardened ring rows x 8-12 reps