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 + Pause Overhead Squat 4x2+3reps@70-80-85-90% of 1rm snatch
rest 2.5-3.5 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 4x5+5reps@90-100-105-110% of 1rm clean
rest 2.5-3.5 min bwn sets
Strict Pull Ups 10+8+8+8reps + 20-16-16-16 reps of push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon (80-85% effort)
3 rounds of
6-8 double kb hang snatches @16/24kg's
rest 15-25 sec
4-6 burpee box jump overs @60/75cm
rest 15-25 sec

after 3 rounds of snatches and bbjo's take 4 minutes rest and then

3 rounds of
6-8 double kb hang clean&jerks @16/24kg's
rest 15-25 sec
6-8 burpee box jump overs @50/60cm
rest 15-25 sec