Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
5-10 burpees + 5-10 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 / 2nd set cossack squats
4-6 strict pull ups + 20-30 sec of l-tuck hold

Strenght
Snatch Grip Push Press Behind Neck + Overhead Squat 3-4x5+5reps@60-70-75-75% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-70-75-75% of 1rm
rest 2.5-3.5 min bwn sets
Strict C2B Pull Ups (use band if needed) 3-4 x 4-6 reps + 4-6 reps of strict deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon at 80-85% effort
6 rounds for time
3 sandbag clean R/L
6 sandbag on shoulder squat R/L
9 kipping hspu
12 toes to bars
Every other round all cleans/squat on right side and other left side.
Jos säkki olalla kyykky tuntuu paskalta selälle/lonkalle vedä bear hug squattina!
jos taas ei niin tää on potentiaalinen kisoissa oleva liike
Masters&Scaled reps 2-4-6-8 reps

Cool down
3-5 min recovery bike / air bike / jog&walk