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 in the hole front squat
rakenna semiraskaaseen kolmoseen. 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
Emom 12
Power Clean + Front squat + Jerk
start @60% and build to 80-85% on last sets.
then

3x2 jerk dips (5 sec lowering down, explode up) @90-100% of 1rm jerk.
rest 1-2 min bwn sets

Metcon prep:
2 sets
3 shuttle run (7.5+7.5m)
8 deadlifts @60/40 and 2nd round 80/55
8/6 cal bike erg or run
rest 1-2 min bwn sets

Metcon

For time
6 shuttle run (1 run is 7.5+7.5m)
18 deadlifts @80/55 (goal is unbroken set)
20/16 cal bike erg sprint (all out)
time target is under 3 minutes.

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