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 4x4+4reps@65-75-80-80% 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% + 12-16 alt hand bicep curls with dumbbells
rest 2-3 min bwn sets

Metcon / strongman work
4-6 sets of: (2-3 sets of each compo, alternating rounds)
6-8 shuttle runs (7.5+7.5m) OR air bike with fast pace 12/9 calories (masters 45+/scaled 10/8 calories)
straight to
4-6 sandbag cleans @35-45/55-70kg OR 6-8 double db snatch @12.5-20/20-27.5kg
straight to
40-50m sandbag bear hug carrying @40-45/55-70kg OR Farmers carrying with dumbbells x 60-80m
rest 2-3 min bwn sets