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
siksakkiin hypyt x 8 (välipompulla edeten) x 3 sets
then take some short barbell prep as needed and go for heavy squats!

Strenght
In the hole front squat 5+5+4+3+3reps @50-60-70-80-85% of 1rm
rest as needed bwn sets

Weightlifting
3x1 clean pull + 1 power clean + 1 push press + 1 squat clean + 1 split jerk@35-50%
3x1 power clean + 1 squat clean+ 2 split jerk @60-70%
3x1 power clean +1 squat clean+ 1 split jerk @75-85% of 1rm
rest as needed bwn sets

Metcon (zone 4) 80-85% effort.
12 or 15 minutes EMOM
1) 6/8 calories rowing at fast pace + 6-10 strict hspu (scale to kip or with abmat/plates) (must be fast cardio and unbroken "tight" set of hspu)
2) Deadlifts x 8 reps @120/85kg tai maksimissaan 60% ykkösestä (remember tight core)
3) Bike Erg x 15/12 calories (masters 45+/scaled 13/10 calories)

work times should be under 45 seconds on row/hspu and bike erg)