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@65-75-80-85% of 1rm snatch
rest 2-3 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 4x5+5reps@85-95-100-105% of 1rm clean
rest 2-3 min bwn sets
Strict Pull Ups 10+8+6+6+6reps + 20-16-12-12-12 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
2 sets
21-15-9 reps for men / 15-12-9 reps for women
calories of rowing
9-7-5 reps
burpee over rower
rest 1:1 bwn sets