Warm Up
band pulls + banded hip activations
then 3 rounds
1min rowing
5+5 static lunge hold + single arm plate press @5-15kg plate
10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
10 elbow to tall plank

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x2+2reps@75-80-80-85% 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% + 6-10 tempo tricep push ups
rest 2-3 min bwn sets

Metcon (85-90% effort, reipas muttei sitä vauhtia mitä kisoissa rykisit)
For time
1000/850m row (5 sec slower than 5km pr pace)
50 wall ball shots (in 2-3 sets)
30 pull ups (in 2-3 sets)

rest 10 minutes

500/425m row (5km pr pace)
20 lateral burpee over rowers

Masters 45+ reps on first part 40/25 and 16 burpees