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 4x4+4reps@65-70-75-80% 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% + 6-10 diamond push ups
rest 2-3 min bwn sets

Metcon

For Quality
4-6 sets of:
30-40m sledge push or pull @moderate weight
8-10 deadlfits@40-65% of 1rm (build up on weights)
30-40m sandbag bear hug carrying
rest 2-3 min bwn sets