Warm Up
3 min row
then 3 x
5+5 single arm sots press or 10 barbell sots press
10 weighted cossack squats
20 heel over db

Strenght
Overhead squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
rest 3 min

Weightlifting
Hang Flat Foot Snatch + Flat Foot Snatch 3x1+2reps@35-50%
Hang Snatch + Snatch 5x1+1 @60-80% (veto polven päältä hang snatchissa)
Snatch (80-85%x1, rest 10s, 80-85%x1, rest 10s, 80-85%x1 x 3 sets

Metcon
For time
80/60 cal ski erg
60 wall ball shots
45 ghd sit ups or v-ups
30 db snatch @32/22.5kg
15 single arm db ohs @32.5/22.5kg (8+7reps)
masters 45+ db 27.5/17.5kg
skaalaa db ohs liike tarvittaessa barbell ohs @moderate weight

Optional Accessory Work
100/80 calories of bike erg + 20-30 bar muscle ups for time
or
2-3 x 32/40 calories bike erg (fast) rest 1:1 bwn rounds
3-4 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