Warm Up
3 rounds
15/12 cal row
20 cossack squats
10 sots press
10/10 upright row

Strenght
Overhead Squat 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets

Weightlifting
Paused Flat Foot Snatch + Flat Foot Snatch 3x1+2reps@35-50%
Paused Snatch + Snatch 5x1+1 @60-80% (pause polven päällä 1sek ja siitä tempaus perään)
Snatch (80-85%x1, rest 10s, 80-85%x1, rest 10s, 80-85%x1 x 3 sets

Metcon
3-4 rounds (masters 45+ 3 rounds)
10 burpee pull ups
20 db snatch @15/22.5kg
30/24 calories of rowing
rest 3 min rounds

Optional Accessory Work
10-15-20-25 calories of bike erg + 3-4-5-6 OR 5-6-7-8 reps of bar muscle ups
or
2-3 x 24/30 calories bike erg (fast) rest 1 min bwn rounds
2-3 x quality set of bar muscle ups or drill of your choise

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