2 rounds
1:30 cardio
5 inch worm
12-16 alt leg v-ups
10 banded hip bridges/good mornings
12-16 ring row
5-10 kip to swing

Test One round of Metcon movements and do 6-12 reps of each.

20 min of technique work
1 Power Clean+
1 Push Jerk+
1 Split Jerk+

4 rounds
Every 1:30/movement

10 Sitting DB Shoulder press
10 Nordic hamstring curl

6 x E2MOM 2 push press @80%

chipper:

50/40 cal row
40 kb swing 32/24 kg
30 ring push up/ push up
20 abmat sit up
10 c2b

Tc 9 min

4 rounds

8+8 double kb front rack walking lunge
- 90 sec rest
10 snatch grip barbell row 
- 90 sec rest

Pystypunnerrus 5,3,3,1,1

Nousevat painot, alakvalla 2 min.

10-9-8-…-1 double db power clean (pick weight)
3 km row
10-9-8-…-1 t2b
2 km row
10-9-8-…-1 box jump
1 km row

Time cap 40 min.

I do 10 reps, you do 10 reps, I do 9 reps, you do 9 reps...
Km`s you may split anyhow you want.

5 Sets of:
6 Front Squat + 11 Back Squat,
Rest 2-3min between sets

Tempo Front Squat

5 x 3 x 50 - 60%. 2 Sec Pause on bottom. Fast Hip Extension.

Between sets 5 seated box jumps.

SO 3:30