Warm Up
3-5 min of cardio machine work as overall warm up for body
5 min of speed ladder drill work as overall warm up for body
3x2 broad jumps + 5-10m spurtti (ota rennosti ettei revähdä paikat), rest 2 min bwn set
then some mobility&squat preps and go for it

Strenght
In the hole front squat 4x5reps @55-60-65-65% of 1rm (perfect form, try to push hard up, controlled down and pause each rep ofc)
rest as needed bwn sets

Weightlifting
3x1 power clean+ 1 push press + 1 hang power clean + 1 push jerk
5x1 power clean +1 push jerk + 1 squat clean + 1 split jerk @60-75% of 1rm clean&jerk
rest as needed bwn sets

Metcon (80-90% effort)
2 rounds
16-20 db snatch with rx db
8-10 single arm db oh lunge walk with rx db (R/L) (eli 16-20 askelta yhteensä)
2-3 rope climbs

rest 10 minutes

Metcon (80-90% effort)
for time
3-5-7 reps
devils presses with rx db's
6-10-14 reps
Kip hspu

masters 45+ reps/scaled reps for hspu 4-8-12 reps.