Warm Up
3-5 min of cardio machine work as overall warm up for body
then 3 rounds of:
5 inch worm + push up
10 box step ups/ cossack squats / single leg rdl with quad strech at same time
:20.30 knee tuck hold on pull up bar (myötä/vastaote)

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x3+3reps@60-65-70-75% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-65-70-75% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-45-50-50% + 6-10 dumbbell bicep curls
rest 2-3 min bwn sets

Metcon at 80-85% effort
50 double unders
10 thrusters @30/42.5kg
20 ghd sit ups
50 double unders
10 thrusters @30/42.5kg
15 bar muscle ups / 20 burpee pull ups
50 double unders
10 thrusters @30/42.5kg
20 ghd sit ups
50 double unders
10 thrusters @30/42.5kg
time target 10-12 minutes, time cap 15 minutes.
masters 45+ thruster weight 25/35kg
bar muscle ups 12/18 burpee pull ups