Warm Up
banded pulls + banded hip activation
then 2x
1 min air bike
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/5+5/5+5 reps@60-65-70% of 1rm snatch
rest 2-3 min bwn sets
Thruster from ground 3x5reps@60-65-70%
rest 2-3 min bwn sets
Weighted Chin ups 3x5reps@40+45-50% + 10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon prep:
One set
20 sec row
10s off
6-8 wall ball
10 sec off
20 sec row
10 sec off
20 sec db snatch

rest 2-3 min and start workout

Metcon ( 3 rounds)
Emom 12
1) row x 12/9 calories
2) wall ball shots x 10-12 reps
3) row x 12/9 calories
4) db snatch x 10-12 reps