Warm up
3 rounds
1:00 air bike
10+10 suitcase deadlifts
10-15s chin over bar hold
10 sots press

Strenght
6-8x Power snatch + squat snatch @70-75%
rest 1.5-2 min
Deadlifts 15-10-8-6 and 2-3 sets of 5 reps @45-55-65-70 and 75% of 1rm
rest 1.5-2 min

Metcon
4 RFT
1 rope climb
8 shspu
1 rope climb
8 power snatch @35/25kg (in 1-2 sets)
time target 7-8 min, cap 10 min. (skaalaa hspu niin et pari eka kiekkaa menis unbroken ainakin)

Accessory Work
3-4x6-8 banded strict c2b (switch grip)
3-4x8-12 standing behind neck tricep turn with db
Accumulate 3-5min sb hold @45-70kg (you choose load/time)