Warm Up
2 rounds
15/20 air bike, add speed
10+10 db snatch / db ohs or thruster
20 hip bridges/10+10 single leg hip bridges
20 hollow rocks
then 2-3 sets for warm up/skill
30-50 double unders
5 db hang snatch + 5 ohs/thruster (oikea)
5 db hang snatch + 5 ohs/thruster (vasen)
rest 1-2 min bwn sets

Strenght
3x2 push press behind neck + 2 tempo/pause ohs @35-50%
rest as needed bwn sets
3-5 sets of : 5reps of Pause Overhead squat @60-80%, on last set 1-2 RIR (pause 1 sec at bottom)
rest 2-3 min bwn sets
Build to heavy 5 rep set on Pause Bench Press
2x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR. (pause at chest)
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon prep
2 sets
10 db bench, add weight
5 toes to bars
5 wall ball shots

Metcon (zone 3-4)
2 sets
3 rounds for time
10 double db bench press @15/22.5kg's
10 toes to bars
10 wall ball shots @20/14lbs
rest 3 min bwn set
time target is sub 4-6 min per set. (on db bench press, keep quality on movement)

(Optional) Accessory Work
2-3 sets of shoulder maintenance
10 reps of each : front raises, side flyes, reverse flyes with 5kg's + 10/10 external rotation @2.5kg
rest as needed bwn sets
2-3 sets of midbody holds . 45sec side plank R/L straight to 45sec front plank
rest 1-2 min bwn sets