Warm Up
2 rounds
1 min bike
1 min rowing
5+5 squat strech
5 inch worm + push up
5 dynamic squat strech
5 tempo strict press
5 tempo good mornings
5 tempo back squats

Strenght
Snatch Grip Push Press + Overhead squat 3x5+5reps @50-60-70% of 1rm snatch
rest 1-2 min bwn sets
Thruster from ground 3x5reps@50-60-70%
rest 1-2 min bwn sets
Weighted Chin ups 3x5reps@30+40-50% + 10 barbell bicep curls right after (hallittu tempo)
rest 1-2 min bwn sets

Metcon (2-3 rounds)
Emom 8 or 12
1) bike erg x 20 seconds @mod/fast pace to fast pace
2) box jump, step down x 8-12 reps @50/60cm OR 60/75cm
3) row x 20 seconds @mod/fast pace to fast pace
4) c2b or pull ups x 8-12 reps

rest 2-4 min

Metcon (2-3 rounds)
Emom 8 or 12
1) bike erg x 20 seconds @mod/fast pace to fast pace
2) wall ball shots x 8-12 reps @20/14 lbs OR 30/20lbs
3) row x 20 seconds @mod/fast pace to fast pace
4) strict / kipping hspu x 8-12 reps (half reps strict and other half kipping)