Warm Up
Speed Ladder Drills for 5 minutes
straight to
3-5x4 jumping over hurdlers inside 5 minutes (tai 4 korkeaa tasajalka hyppyä kuvitteellisten aitojen yli) (ota pari eka hyppy kierrosta iisimmin)
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squats
5 tall cleans

Weightlifting
3x muscle clean + power clean + squat clean@35-50%
6x clean + hang clean@60-90%
rest 1.5-2.5 min bwn sets
3x2 push press + 2 split jerk@35-50%
6x1 push jerk + 1 split jerk@60-90%
rest 1.5-2.5 min bwn sets

Metcon (at 80-85% effort)
For time

25/20 calories air bike
20 c2b pull ups or pull ups
25/20 calories air bike
10 ring muscle ups / 15 bar mu / 20 c2b pull ups or pull ups+ 20 push ups)
25/20 calories air bike
20 c2b pull ups or pull ups
25/20 calories air bike
time target 12-15 minutes for this.