Warm Up
3 rounds
1 min air bike
3-5 inch worm + push up
10-12 curtsy lunges/ cossack squats / jumping lunges
:20-30 knee tuck hold on pull up bar (myötä/vastaote)

Strenght
Snatch Grip Push Press behind neck + overhead squat 3+3/3+3/2+2/2+1/1+1reps@70-80-87-93-100% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-65-70-70% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-45-50-50% + 12-16 alt hand bicep curls with dumbbells
rest 2-3 min bwn sets

Metcon

For Quality
3-4 sets of:
30-40m sledge push or pull @moderate weight
60-80m heavy farmers walking
4-6 sandbag cleans @45/68kg (masters 45+ 35-45/55-68kg)
rest 2-3 min bwn sets