Weighted Chinup 2 RM, then 2 sets without weight (choose reps)

A: CGBP 5rm + 2x5@90%
B: Strict pull ups 3x8
C: Incline Db Bench Press 3set
D: Seated SA rows 3set/arm
E: SA Triceps push downs 2set
F: Shoulder flys dropset

30s on - 30s off for 5 rounds:
a) burpee over db
b) burpee + db s.a. clean & jerk
c) box get over
d) s.a. db snatch
e) rest

Warm up
2 rounds
2:00 cardio machine
5+5 squat strech
10 inch worm
10 dynamic squat strech
10+10 suitcase deadlifts
then deadlift skill checking and prep for warm up lifts

Metcon
Every 2 min for 10 minutes (5 sets)
6-8 deadlifts @40%
6-8 bar over burpees

Strenght
Build to heavy 5 reps sets in 10 minutes : Deadlift

Midbody Work
3 rounds
:45 Plank Hold
20-30 Russian twists
10-20 tuck ups
rest 1.5-2min

3 rfq
10 tricep pushdown
10 hammer curl
-no rests-

Strength:

A, In 12 mins:
Landmine Hack Squat 4x10 reps

B, 3-4 Sets:
DB Suitcase Poliquin Step Up x 10/10 @mod
Banded Glute Kickbacks x12-15

C, WOD:
Every 1:30 x 5 / rest 1:00
15/12 cal Bike
Rem.time max Lateral Jump Over Bar

Tiukka rengas mu 3x2

A: Push jerk/Power jerk max
B: Clean and Jerk+ Hang Clean+ jerk max

Bench press 2x4

FOR TIME:

-1 Wall Walk
-2 Devils Press
-3 Burpee Over DB
-4 Shuttle Run
-5 V-Up
-6 DB Snatch
-7 Hanging Knee Raise
-8 DB Push Press
-9 Goblet Squat
-10 KB Swing
-11 Wall Ball
-12 Cal Erg

FLOW:
1st round: 1
2nd round: 2,1
3rd round: 3,2,1
4th: 4,3,2,1...
Until all 12 rounds/movements done