Warm Up
3-5 min of cardio machine work as overall warm up for body
then 3 rounds of:
5 inch worm + push up
10 box step ups/ cossack squats / single leg rdl with quad strech at same time
:20.30 knee tuck hold on pull up bar (myötä/vastaote)

Strenght
Snatch Grip Push Press behind neck + overhead squat 3+3/2+2/2+2/1+1/1+1reps@60-70-80-90-95% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@65-75-80-85% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 5+4+4+4reps@45-55-60-65% + 6-10 diamond push ups
rest 2-3 min bwn sets

Metcon (zone 3-4)
Emom 24 or 32
1) db thrusters x 6-10 reps @rx db's
2) sandbag cleans x 2-4 reps
3) push ups x 6-10 reps + kipping c2b pull ups x 3-5reps
4) toes to bars x 12-18 reps
5) box jump overs, 6-10reps @60/75cm
6) weighted box step overs x 6-10reps @rx db's
7) burpee c2b pull ups x 3-5 reps
8) double unders x 30 seconds

Cool down
5-10 min recovery bike / air bike / jog&walk