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
3-5 strict pull ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Balance + Overhead Squat 4x2+3reps@60-65-70-75% of 1rm snatch
rest 2.5-3.5 min bwn sets
3-4 sets : Clean Deadlift with straps+ Sharp Box Jump x 5+5reps@80-85-90-95% of 1rm clean
rest 2.5-3.5 min bwn sets
3-4 sets : Strict C2B Pull Ups x 5 reps + 5-10 reps of strict handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon (70-80% effort)
2-3 sets at moderate to mod/fast pace
16/20 calories rowing
2-4 ring muscle ups / bar muscle ups
rest 1 min
16/20 calories ski erg
5-10m hs walk with pirouette or not
rest 1 min
16/20 calories echo bike
8-12 pistol squats / weighted box step overs with single db on shoulder
rest 2 min

Acccesory Work
2-3 sets of
hauis + ojentajat + jefferson curls/reverse hypers or back extensions (controlled)
rest as needed bwn sets