Warm Up
3 min very easy air bike + 40s moderate + 20 fast
rest 1 min
3 min very easy ski+ 40s moderate + 20 fast

Metcon
4x15/12 cal echo bike / 30s rest bwn sets (fast pace)
4x15/12 cal ski erg / 30s rest bwn sets (fast pace)

after metcon barbell prep for clean&jerks as you like

Weightlifting
Power Cleans&jerks 3+2+1+1+1reps@60-65-70-75-80% of 1rm pc&pj
rest 1-2 min bwn sets
3 sets
Sledge push 15m @light weight,fast!
hs walk right after 5-10meters
rest 2-3 min bwn sets

Sit extrana jotain pientä taitotreeniä jos tuntuu et tarve tehdä.