Warm Up
3 min echo bike + 2 min ski erg
5 min speed ladders
2-3x3+3 yhden jalan hypyt edeten (3 hyppyä eteenpäin samalla jalalla ja sit toisella)
rest 2 min bwn sets
2-3x4 aitahypyt tai 4 terävää boxihyppyä rebounding tyyliin tai tasajalkaa siis alas droppaamalla, pikku palautus ja terävä hyppy
rest 2 min bwn sets

Strenght
In the hole front squat 4x5reps@60%
rest 2-3 min bwn sets

Weightlifting
3x1 Power Clean + 1 Hang Squat Clean + 1 Squat clean @40-60%
3x1 Power Clean +1 Squat clean @65-80%
3x1 Squat Clean @85-95%
rest as needed bwn sets

Metcon prep:
1 set
425/500m bike erg at increasing pace
225/250m ski er at increasing pace
225/250m rowing
rest 3-4 min and start metcon

Metcon
2 sets at fast pace (85-90% effort)
850/1000m bike erg or 24/30 cal air bike
425/500m ski erg
425/500m rowing
rest 1:1 bwn set

Cool down
5-10 min walk