Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees + 5 wall squats
10 bent over band pull aparts/victory pulls etc..
10 banded goodmornings
5+5 atg split squat with 2-3 sec hold at bottom on each rep / cossack squats
3-5 strict chin ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Grip Push Press Behind Neck + Overhead Squat 3-4x5+5reps@60-70-75-80% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets
Weighted Chin ups 3-4x 3-5 reps + 5-10 reps of kipping parallette/deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon
CF OPEN 26.3.