Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5+5 single leg rdl
5+5 upright row
5+5 single arm press
5+5 single arm db oh lunge walk in place
then 2 times through
3+3 db snatch
5+5 single arm db ohs
3+3 db squat snatch

Weightlifting
New set every 1.5 min :
TNG DB POWER SNATCH 5X5+5 REPS @17.5-22.5K/27.5-32.5KG DB
then
10 min emom
1 DB squat snatch + 2 db ohs R/L

Strenght
Yoke Carrying 2x40m + 3x20m, starting with light weight in building up by feeling
rest 2-2.5 min
or barbell front rack carrying 2x30+3x15m, samat ohjeet.

Metcon
15 min emom
1) Air bike x 40 seconds
2) Burpee Deadlifts x 8reps @rx dumbbells
3) weighted farmers hold walking lunges x 16 reps @rx dumbbells
4) Air bike x 40 seconds
5) rest min