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 1x2+3reps@65% and 3x2+2reps75-80-80% of 1rm snatch
rest 2.5-3.5 min bwn sets
Clean Deadlift with straps + Sharp Box Jump 4x5+5reps@80-85-90-90% of 1rm clean
rest 2.5-3.5 min bwn sets
4x Strict C2B Pull Ups (use band if needed) x 5 reps + 5-10 reps of strict handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon
With partner
3-4 rounds for time
50/40 calories of rowing
12-16 ring muscle ups OR 16-20 bar muscle ups/burpee c2b pull ups/ burpee pull ups
24-30 weighted box step overs with 2x dumbbells (50/60cm)
32-40 kipping handstand push ups
you go i go!