Warm Up
3 rounds
1 min row
5 inch worm with different versions of it
10 curtsy lunge + 5 plate overhead squats
5 strict pull ups + 5 strict toes to bars

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/4+4/4+4reps@60-65-70-75% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-65-70-70%
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

2 sets for time
850/1000m bike erg
10-20 strict hspu
15-25 toes to bars
20-30 wall ball shots
850/1000m bike erg
rest 1:1 bwn sets
time target is 7-8 min per set. Mennään 80% effortilla läpi.
Eka setti niin että jaat liikkeet 3 osaan, toka setti niin että 2 osaan. Taukojen mitat 5-15 sek välissä.