Warm Up
30-40 band pull aparts
then
1:00 easy - > :30 moderate
10 scapula pull ups + 10 db power snatches and 5+5 lunge elbow to floor strech
1:00 easy - > :30 moderate / fast
10 scapula pull ups + 10 db power snatches and 5+5 lunge elbow to floor strech
1:00 easy - > :30 fast
10 kip to swings + 5/5 single arm ohs + 5 dynamic squat strech

test some db squat snatches and start workout

Metcon
6-8 sets
20/25 calories of ski erg or 20/25 calories or air bike (vuorotellen tai 3-4 settiä ensin ski ja sit bike)
perform 10 db squat snatches right after (5 per hand) @12.5-15/20-22,5kg DB
rest 2 min bwn rounds

If you have mobility issues, just go under as much as possible to make it "low catch power snatch"

WOD
Every min for 15 minutes (5 rounds) or just 5 rounds for quality
min 1 - Hs walk x 10-15 m / Wall walks x 2-3 reps
min 2 - legless or normal rope climb x 1-2 reps
min 3 - GHD sit ups x 10-15 reps

Cool down
2-3 min light cardio
1+1 min wall pec strech
1+1 min wall bicep strech
1-2 min cobra to downdog pose (stay 10s on each strech pos)