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 5+4+4+4reps @60-70-75-80% of 1rm (perfect form, try to push hard up, controlled down and pause each rep at bottom)
rest as needed bwn sets

Weightlifting
3x1 power clean+ 1 push press + 1 hang power clean + 1 push jerk
5x1 power clean +1 push jerk + 1 hang squat clean + 1 split jerk @60-80% of 1rm clean&jerk
rest as needed bwn sets

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

Metcon
4-5 sets, 1 min on / 2 min off
8-12 bar facing burpees + 7-9 deadlifts @55-65% +max reps toes to bars in remaining time
speed/power workout. fast moving.
so add + 1 rep to deadlift and 5-10kg from last time.

Cool down
5 min light cardio