Warm Up
3 rounds
12/15 cal air bike
20 face pulls / band pulls / row
20 cossack squats
15 american kbs @light to moderate weight

Strenght
Overhead Squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
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 20s, 80-85%x1, rest 20s, 80-85%x1 x 3 sets

Metcon
For Time
2 min max reps double unders (goal is 100-150 reps)
80 air squats
60 ghd sit ups or V-Ups
40 pull ups
20m hs walk or 10 wall walks
(masters 45+ 70-50-30-15m/8 ww)
Rest 50% of time what first part took

For time
1 min max double unders (goal 50-75 reps)
40 air squats
30 ghd sit ups or V-ups
20 pull ups
10m hs walk or 5 wall walks
(masters 45+ 30-22-14-8m /4ww)

Optional Accessory Work
3-4 sets of
12/15 calories of bike erg + quality set of Bar Muscle Ups
or
2-3 x 16/20 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