Warm Up
30/24 cal echo bike + 40/32 cal ski@easy pace
agility/speed drills (tötsällä käyntejä) for few minutes (target 15-20 sec work time, rest 1-1.5 min bwn sets)
3x6 lateral jumps into 3 broad jumps (teräviä ponnituksia pehmeästi, ei tartte vetää max pituutta, voit ottaa vähän "korkeutta" hypyissä eteen)

Strenght
In the hole front squat 4x4reps@50-60% of 1rm (as explosive up as you can)
perform 4 ball slammings after each set of front squat
rest 2-3 min bwn sets

Weightlifting
3x3 tall clean + 3 press to split @25-35%
3x1 slow clean + 1 clean + 1 slow excentric jerk + 1 split jerk @40-55%
3-5x1 power clean + 1 squat clean + 2 split jerk @70-85%
rest 1.5-2.5 min bwn sets

Metcon (at 80-90% effort)
Partner workout
2-4-6-8-10 reps
Devils Press @rx dumbbells
After each set 12/10 calories echo bike (masters 45+/ go for 10/8 calories)
1 Partner on Devils Press and 1 on Bike. Partners switch when both stations are completed.

Individual Version:
2-4-6-8-10 reps
Devils Press @rx dumbbells
After each set 12/10 calories echo bike (masters 45+/ go for 10/8 calories)
time target is sub 10 minutes.
scaled the weights to 12.5/20kg if necessary!