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
siksakkiin hypyt x 8 (välipompulla edeten) x 3 sets
then 3 rounds of c&j barbell warm up
1st round) 5 Romanian DL+ 5 strict press + 5 tempo back squat
2nd round) 5 muscle clean + 5 push press + 5 pause front squat
3rd round) 5 clean pull/high pull + 5 tall clean (joka kerta allemenoa alemmas) + 3 push jerk / 3 split jerk

Weightlifting
3x1 clean pull + 1 power clean + 1 push press + 1 squat clean + 1 split jerk@35-50%
3x1 power clean + 1 squat clean+ 1 split jerk @60-75%
3x1 squat clean+ 1 split jerk @80-90% of 1rm
rest as needed bwn sets

Strenght
In the hole front squat 4x5reps @55-60-65-65% of 1rm
perform 3-5 strict c2b/pull ups + 6-8 push ups right after squats. controlled down, fast up)
rest as needed bwn sets

Metcon
12 or 15 minutes EMOM
1) Ring Muscle Up x 2 small sets inside 45 seconds OR 1 set of c2b/pull ups + 1 set of push ups inside 45 seconds
2) Deadlifts x 10 reps @100/70kg tai maksimissaan 50% ykkösestä
3) Bike Erg x 15/12 calories (masters 45+/scaled 13/10 calories)