Warm up
band pulls + banded hip activation
few minutes of speed ladder drills
burpee box jumps 3x3-5reps (sharp), rest 2-3 min bwn sets (during it do some core activations)
barbell work as needed and start

Weightlifting
8-10 sets of 3-position clean + 2 split jerks @35-75% of 1rm c&j (lattialta, polven alta ja polven päältä)
rest 1.5-2.5min bwn sets

Strenght
4x 15+15m sledge push/hand over hand pull + hs walk x 10-15 meters (add 1 pirouette if can) or wall walks x 3-5 reps
rest 2-3 min bwn sets

Metcon Prep:
1-2 sets of
1-2 rmu/bmu + 2-3 hspu + 4-5 wall ball or kb swings
rest 1-2 min bwn sets

Metcon at 75-85% effort
12 min amrap of
1-3 ring muscle ups or bar muscle ups
3-6 strict hspu or deficit kipping hspu
6-9 heavy wall ball shots or kb swings 24/32kg