Warm Up
3-5 min easy rowing

2 Sets
5 Scorpion Pec Stretch (per side)
8 Cossack Squat (per side)
10 Side Plank Clamshell (per side)

Accumulate 2 minutes in Supinated Passive Hang (stretching lats)

3 Sets
5 Power Snatch (empty bar)
5 Overhead Squat (empty bar)
5 Seated Box Jump (60/50cm)

Weightlifting
Wave 1
3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch

Wave 2
3 Power Snatch + 3 Overhead Squat @75% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @80% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @85% 1RM Power Snatch

Wave 3
3 Power Snatch + 3 Overhead Squat @80% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @85% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @90% 1RM Power Snatch
rest 45-90 sec bwn 3+3/2+2/1+1 lifts and 2-3 min after full set

Strenght
6 Sets (1 set every 2 minutes 30 seconds)
1 Back Squat + 1 Pause Back Squat + 1 Back Squat
*Start around 60-65% and build from there 75-80% on last sets
**Pause On Squat is 3 second pause in the bottom.

Metcon&Stamina
Emom 16
odd : 4-6 sandbag cleans
even : 2 sets of 3-5 c2b pull ups or pull ups (some easy set with short break) (huom jos teet 2x5 per kierros, total 80 reps.

Cool down
5 min light bike erg + 5 min short mobility