Warm Up
Speed Ladders + Mobility Drills for 10 minutes
then check kb movements and do 3 sets @light,mod,heavyish weight on last.

Strenght
3 sets of
12 double kb deadlifts
9 double kb front squats
6 double kb push press
rest 2 min bwn sets

Part 1
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 single leg RDL
12/12 single arm push press

Part 2
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 single arm db row
12/12 bulgarian split squats

Part 3
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
3/3 tgu
24 weighted russian twists, feet off the ground