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 + Pause Overhead Squat 2x2+3reps@60+70% , 2x2reps@ 80 and 2x1+2reps85 and 90% of 1rm snatch
rest 2.5-3.5 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 2x5+5reps@80+90%, 4+4reps@100%+ and 2x3+3reps 110 and 115% of 1rm clean
rest 2.5-3.5 min bwn sets
Strict Pull Ups 8+6+4+4reps + 16+12+8+8 reps of push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon (80-85% effort)
3 rounds of
6-8 tng power snatch @50/35kg
rest 15-25 sec
8-12 bar facing burpees
rest 15-25 sec

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

3 rounds of
6-8 tng power clean&jerks @50/35kg
rest 15-25 sec
8-10 lateral burpees over barbell
rest 15-25 sec