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
5 tempo ring row + 5 strict knee raises

Strenght
Pause Snatch Balance + Overhead Squat 3x2+3reps@60-65-70% of 1rm snatch (pause for 2-3sec at bottom)
rest 2-3 min bwn sets
Deadlift + Box Jump Overs 60/75cm 3x8+8reps@50-55-60% of 1rm
rest 2-3 min bwn sets
Strict Chin Ups reps + diamond push ups 3x6-8+6-8reps (hallittu tempo)
rest 2-3 min bwn sets

Metcon (70-80% effort)
Emom 15
1) ring or bar muscle ups for 33% of max reps
2) double db deadlifts with control down also x 8-12 reps (22.5/32.5kg DB'S)
3) 2x wall walk to 1-3 wall facing strict hspu
4) goblet hold reverse lunges x 8-12 reps with single DB (22.5/32.5kg)
5) rest minute