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
3x10 lateral jumps (sivuttain hypyt, pidä tasapaino ja yritä reippaahkoa ponnistusta joka hypyllä, kädet myös rytmiin) 1 min rest bwn
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 clean pull + 1 hang power clean + 1 push press + 1 hang squat clean + 1 split jerk@35-50%
3x1 hang power clean + 1 hang squat clean+ 2 split jerk @60-75%
3x1 hang power clean +1 hang squat clean+ 1 split jerk @80-90% of 1rm
rest as needed bwn sets

Metcon prep:
2 sets
4-6 bfb + 4-6 dl (add weight) + 2-3 box jumps + 4-6 ttb
rest 1-2 min bwn sets

Metcon
6 sets, new set every 3 min:
odd : 8-12 bar facing burpees + 6-8 deadlifts @50-60% + 4-6 box jumps @50-60/60-75cm (sharp ones)
even : 8-12 toes to bars + 6-8 deadlifts @50-60% + 6 box jumps @50-60/60-75cm
time target sub 1 min each round, speed/power workout. fast moving.

Cool down
5 min light cardio