Warm Up
2 sets
2 min bike or run
10 scorpion pec strech (alt side)
20 cossack squat (alt side)
10/10 banded clamshells with miniband R/L
then 3 sets with barbell
3 muscle clean
3 tall power clean
3 pause front squat
3 tall jerks (push or split)

Strenght
5 Sets (1 set every 2 minutes 30 seconds)
3-3-2-2-2 in the hole front squat
rakenna semiraskaaseen kakkoseen. 1 sek pause alhaalla ennen seuraavaa toistoa.
https://www.google.com/search?client=firefox-b-d&q=in+the+hole+front+squat#fpstate=ive&vld=cid:73b12fa3,vid:BMhKE9a01Ys,st:0

Weightlifting
Every 1.5min for 8 sets (12 mins)
2-2-2-2-1-1-1-1 clean&jerks
start @60% and build to 85-90% on last sets.
then

3x2 jerk dips (5 sec lowering down, explode up) @95-105% of 1rm jerk.
rest 1-2 min bwn sets

Metcon prep:
2 sets
200m run
2 sandbag cleans
4 bear hug squats
rest 1-2 min bwn sets

Metcon

For time
400m run @mod/fast pace
8-10 sandbag cleans
12-15 bear hug squats
time targe sub 4 minutes.

Cool down
5-10 minutes of light bike erg/cardio etc..