Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
4 burpee pull ups
8 goblet squats
12 plank db pull through

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/4+4/4+4 reps@60-70-75-80% 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% + 10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon Prep:
2-3 sets
4 db snatch, add weight
2 wall walks
1 rope climb

Metcon

Emom 15
1) 8-10 db snatch @17.5-22.5/25-32.5kg
2) 3-5 wall walks
3) 2-3 rope climbs