Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
5 tempo ring row + 5 strict knee raises

Strenght
Snatch Balance + Pause Overhead Squat 4x2+3reps@65-75-75-75% of 1rm snatch
rest 2-3 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 4x5+5reps@85-95-95-95% of 1rm clean
rest 2-3 min bwn sets
Strict Pull Ups 10+8+6+4reps + 20-16-12-8 reps of push ups right after (hallittu tempo)
on pull ups, start with band or bodyweight and add weight as needed or try to do strict c2b.
rest 2-3 min bwn sets

Metcon (80-85% effort)
3 rounds of
8-10 tng power snatch @42.5/30kg
rest 15-25 sec
8-10 bar facing burpees
rest 15-25 sec

after 3 rounds of snatches and bfb's take 4 minutes rest and then

3 rounds of
8-10 tng power clean&jerks @42.5/30kg
rest 15-25 sec
8-10 bar facing burpees
rest 15-25 sec