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 4x3+2reps@65-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-65-65-65% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-45-45-45% + standing tricep turn with rx db x8-12 reps
rest 2-3 min bwn sets

Metcon (zone 3-4)
Emom 24
1) wall ball shots x 10-15 reps
2) devils press x 4-5 reps @2x rx dumbbells
3) db bench press x 6-10 reps + kipping c2b or pull up x 4-6 reps (ei perhosta)
4) toes to bars x 10-15 reps
5) box jump overs, 6-10 reps @60/75cm (scale height if needed)
6) farmers hold walk lunges in place x 8-12 reps (eteen askellus, ei taakse)
7) bar muscle ups/burpee c2b pull ups/pull ups x 4-6 reps
8) double unders x 20-30 seconds

Cool down
5-10 min recovery bike / air bike / jog&walk