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 Balance + Pause Overhead Squat 3-4x2+3reps@60-65-70-75% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-65-70-75% 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 70-80% effort (3-4 rounds total)
Emom 24 or 32
1) heavy wall ball shots x 8-12 reps
2) sandbag cleans x 2-4 reps
3) push ups x 6-12 reps + kipping c2b pull ups x 3-6reps
4) toes to bars x 12-18 reps
5) box jump overs, 6-8 reps @60/75cm (50/60cm)
6) weighted box step overs x 6-8reps @rx db's
7) bar muscle ups or burpee c2b pull ups x 3-6 reps
8) double unders x 30 seconds

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