Warm Up
2 rounds
40s easy + 20s moderate + 10s fast, rest 20s bwn change machine (ski + row)
then
5 inch worm with push ups
5+5 squat strech
15 gtoh with 10/15kg plate
:30 Wall Walk Hold

Gymnastics
Every 2 min for 10 minutes (5 sets)
12 DB Snatch alt hand @15/22.5kg
3-4 wall walks

rest few minutes and get ready

Strenght Training
10-5-3-10-5-3
Deadlifts
perform 8 double db (front rack/back rack) lunge walk steps after deadlift set.
rest 2-3 min

10-5-3-10-5-3 reps
Bench Press
perform 6-8 strict chin ups right after bench press
rest 2-3 min

Cool down
2-3 min light cardio
1+1 min hamstring strech
1+1 min leg across body strech
1+1 min wall pec strech