Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
5 burpee pull ups
10 curtsy lunges/ cossack squats / jumping lunges
20 plank db pull through

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/5+5/4+4/4+4 reps@60-65-70-75% 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 sets
4-6 wall ball shots
4-6 db hang snacth
4 burpee box jump overs
4 toes to bars or ghd sit ups
rest 1min
first round lighter weight, second workout weights

Metcon

Emom 15 or 20
1) 8-12 heavy wall ball shots
2) 12-16 db hang snatches @15-20/22.5-27.5kg
3) 8-12 burpee box jump overs @50-60/60-75cm
4) 12-16 toes to bars or ghd sit ups
5) rest