Warm Up
2 rounds
2 min ski/row
15/15m kb bottom up carry (90/90) @slow and controlled
10 scapula push ups
:30 bar hanging
5 barbell romanian deadlifts / deadlifts (stick to the tempo from str part) (snatch grip)

Strenght
3 sets
Wide Grip DB Bench Press x 8-12 reps @RX DB's (3 sec alaslasku, 1 sec rinnalla ja ylös)
rest 1.5 min
Segmented snatch grip deadlifts x 6-8 reps @40-60% of 1rm snatch (use straps) (tempo 3 sec ylös välipysätyksillä, ylhäällä 1 sec ja 2-3 sek alaslasku ja reset for new rep)
rest 1.5 min

2 sets
Seated alternating arnold press 8-10 reps per side (2-3 sec jarruttavana alas, muuten vapaa) (7.5-10/12.5-15kg db)
rest 1.5 min
Deficit Landmine Single Leg RDL (tanko +10kg levy päässä) x 8-10 reps per side (ota 10-15kg levy korokkeeksi jonka päällä seisot)
rest 1.5 min

Metcon
For quality at 70-80% effort
3-4-5-6-7 reps of :
burpee box jump overs @50/60cm
15/12 cal row erg at moderate pace after each set

rest 3 min

3-4-5-6-7
burpee box get overs 100/120cm
15/12 cal ski erg at moderate pace after each set