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 4+4/4+4/3+3/3+3 reps@65-70-80-85% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@65-70-75-80% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@45-50-55-60% + 12-16 alt hand bicep curls with dumbbells
rest 2-3 min bwn sets

Metcon / strongman work
3-4 sets of:
20-25m sledge push at moderate heavy or 12-16 front rack walk lunges with RX db/kb's
sprint back to start
40-50m heavyish farmers carry @32/24 kg kb's
sprint back to start
40-50m sandbag bear hug carrying @40-45/55-70kg
rest 2-3 min bwn sets