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
3x3-5 yhden jalan hyppyä eteen päin (ensin 3-5 oikealla ja suoraan 3-5 vasemmalla) rest 2 min bwn sets
then some mobility&squat preps and go for it

Strenght
In the hole front squat 5+4+4+4reps @60-70-75-75% of 1rm (perfect form, try to push hard up, controlled down and pause each rep ofc)
rest as needed bwn sets

Weightlifting
3x1 power clean+ 1 push press + 1 hang power clean + 1 push jerk
5x3 power clean&push jerks @60-75% of 1rm clean&jerk
rest as needed bwn sets

Metcon (80-90% effort)
2-3 sets of:
5min on / 2.5min off
400m run (or max 2 min run)
into 3-5-7...
bar muscle ups / burpee pull ups
squat clean @42.5/60kg (masters 45+ 35/52.kg)

you can go for 2-4-6... reps to get "3rounds" in on that 5 min time period.
tavoite on siis se et juoksu ja joko 2-4-6 reps tai 3-5-7 reps kerkeisit aina tekemään.