Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
4 inch worm + push up
8 cossack squats
6+6 side plank with twist+db

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/3+3/3+3reps@60-65-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60+70 and 2x75% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-50-55-55% + 10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon Prep:
2 sets
30-50 single unders / 10-20 double unders
5 db bench press
5 db thrusters
rest 1-2 min bwn set

Metcon
3 rounds for time
21 drag rope du or 42 double unders
9 DB Bench Press @15-20/22.5-27.5kg's
rest until 5:00
3 rounds for time
21 drag rope du or 42 double unders
9 DB Thrusters @15-20/22.5-27.5kg's
rest until 10:00
2 rounds for time
21 drag rope du or 42 double unders
9 DB Bench Press @15-20/22.5-27.5kg's
rest until 15:00
2 rounds for time
21 drag rope du or 42 double unders
9 DB Thrusters @15-20/22.5-27.5kg's