Warm Up
30/24 cal echo bike + 40/32 cal rowing @easy pace
agility/speed drills (tötsällä käyntejä) for few minutes (target 15-20 sec work time, rest 1-1.5 min bwn sets)
3x3+3 yhden jalan hypyt
3x3 boxihyppy terävästi (60-100cm)
rest as needed bwn sets

Weightlifting
3x3 tall clean + 3 press to split @25-35%
3x1 slow clean + 1 clean + 1 slow excentric jerk + 1 split jerk @40-60%
4x1 power clean + 1 squat clean + 1 split jerk @70-80%
rest 1.5-2.5 min bwn sets

Strenght
4x5 front squat @60-65-70-75% of 1rm
perform 5 ball slammings after each set of front squat
rest 2-3 min bwn sets

Metcon
10 min amrap of:
5 hang power clean&jerks @50/35kg
7 back squats
9 toes to bars