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 4x5reps @55-60-65-65% of 1rm (as perfect form as you can, push hard up, control down)
rest as needed bwn sets

Weightlifting
3x1 clean pull + 1 power clean + 1 push press + 1 squat clean + 1 split jerk@35-55%
3x1 power clean + 1 squat clean+ 1 front squat + 1 split jerk @60-75%
3x1 clean + front squat + split jerk @80-90%
rest as needed bwn sets

Metcon Prep:
2 sets
4 tng power clean&jerk + 4 burpee box jump/step overs @50/60cm
rest 1-2 min bwn sets

Metcon
2 sets
9-6-3 reps for time
power clean&jerks
burpee box jump/step overs
rest 4 min bwn set

First set goal weights for RX is 52.5/38kg and masters 45+/scaled go 45/33kg -> try to go unbroken sets with barbell
Second set weight is 45/33kg and masters 45+/scaled go for 40/30kg -> try to go unbroken sets with barbell
time target per set is 2.5-3.5 minutes.

Cool down
some light bike erg and short streching