Warm Up
3 rounds
1 min row
5 inch worm with different versions of it
10 curtsy lunge + 5 plate overhead squats
5 strict pull ups + 5 strict toes to bars

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/2+2reps@60-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60+3x70%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40 and 3x50% + 10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon

4 RFT (time target sub 3.5min)
20-30 du + 2-3 ring mu / bar mu/ burpee c2b pull ups
rest until 5:00
3 RFT (time target sub 3.5min)
5+5 db snatch @rx db + 5+5m hs walk or 2 wall walks
rest until 10:00
4 RFT (time target sub 3.5min)
20-30 du + 2-3 ring mu / bar mu/ burpee c2b pull ups
rest until 15:00
3 RFT (time target sub 3.5min)
5+5 db snatch @rx db + 5+5m hs walk or 2 wall walks

you can go +2.5-5kg heavier db on snatch if you like!