Warm Up
3 rounds
15 cal row
20 cossack squat
6+6 single arm plate ohs
10 push ups

Strenght
Overhead squats 5-4-4-5 reps @60,70,75,60%
rest 1.5-2 min bwn sets

EMOM 9 of thrusters (barbell taken from floor, as squat clean thruster 1 rep)
min1 ) 3 reps @65%
min2 ) 2 reps @70%
min3) 1 rep @75% of 1rm thruster/push press

Snatch Deadlifts 3x3 reps@90%

Metcon
8 min amrap
10/12+1 cal row
12+1 wall ball shots
add +1 rep on each round.

rest 4 min

4 min amrap
10/12+1 cal row
12+1 wall ball shots
add +1 rep on each round.

Accessory
2x20 banded strict pull up + 2x20 banded chin ups
3x15 single arm db bn standing tricep turn
3x15 barbell goodmorning @20/15kg or 3x10 sandbag bear hug good morning
3x12 reps @35/45kg
rest as needed

Optional Extra
20-30 min light pace cardio @55-65% of max HR easy pace cardio
rest as needed