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@65-75-80-80% of 1rm snatch
rest 2-3 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 4x5+5reps@85-95-100-100% of 1rm clean
rest 2-3 min bwn sets
Strict Pull Ups 10+8+8+8reps + 20-16-16-16 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 (at 75-85% effort)
12 min steady pace
60 deadlifts @60/42.5kg
40 hang power clean&jerks
20 thrusters
remaining time max calories with bike erg
scale the weight to 52.5/35kg if feels like it!