Warm Up
3-5 min of cardio machine work as overall warm up for body
then
2 sets
10 cossack squats
:45s Stir the Pot (medball)
10 Scap Pull-ups (exhale at the bottom and press bar away to get more stretch in lats)
10 side plank knee to elbow R/L

Weightlifting
tall clean + + press to split 3x3+3reps@25-30%
tempo power clean + hang clean + slow excentric jerk (pause in split) + split jerk 3x1+1+1+1rep@35-50%
power clean + hang clean + split jerk 3x1+1+1+2reps@60-70%
then 8 min emom
clean pull + hang clean + jerk 1+1+1 reps@70-80% of 1rm

Strenght
Dumbbell Bench Press 15-12-9 reps (women 15-25kg and men 22.5-40kg)
perform same amount of reps double db deadlifts with same weights right after (molemmat päät puntista lattiaan)
rest 2.5-3.5 min bwn sets

Metcon (85-90% effort)
For time
10-15 double kb hang snatches @16/24kg's
15-20 double kb thrusters @16/24kg's
15-25 c2b pull ups
24/30 calories ski erg
30-35 double kb deadlifts @16/24kg's
35-40 toes to bars
time target is 10-15 minutes for this workout.