Warm Up
3 sets with air bike
40 sec easy / 20s moderate / 10s fast then 20s rest
then 2 sets
4 inch worm with push up
8+8 lateral box step ups
4 burpee box jump overs, step down

Intervals
3-4 sets of
16/20 calories air bike (masters 45+ 14/18) (go moderate to fast pace)
7/8 burpee box jump overs 50/60cm (masters 45+ 7 reps)
16/20 calories air bike (masters 45+ 14/18) (go moderate to fast pace)
rest 1:1 bwn sets
time target on each set under 3 min per set

Strenght
Front squat 3x4reps@60%, control down, as fast as you can up!
rest 2-3 min bwn sets

Weightlifting
power clean+ squat clean+push press+ split jerk 3x1+1+1+1 reps@35-50%
Squat clean+Split jerk 3x2+2reps@60-75%
Squat Clean+split jerk/power cleans
(80-85%x1+1, rest 30sec 60%x3reps)x3-5 sets
huom 60% power clean ykkösestä, ei kyykky rive ykkösestä.
rest 1.5-2.5 min bwn sets