Warm Up
Speed Ladder Drills for 5 minutes
straight to
Agility&Coordination Drills for 5 minutes
then 2 rounds
10 gtoh + halo
10+10 single arm plate press
10 plate row
10 plate squat

Weightlifting
5x1 high hang power clean + 1 hang power clean + 1 low hang power clean + 1 front squat 35-65% of 1rm
3-5x1+1 squat clean + hang squat clean @70-80% of 1rm
rest as needed bwn sets

Strenght
In the Hole Front Squat 4x5reps@50% AND 3x60% of 1rm
rest 2-3 min bwn sets (eli lähtö varmistusrautojen päältä kyykyn pohjalta ja stoppaa aina ennen seuraavaa toistoa

Metcon Prep:
3 sets of 45 sec bike erg + 4 deadlifs and 6 bar facing burpees, add weight/speed on second round.

Metcon
3 rounds for time
850/1000m bike erg
12 deadlifts @60-65% (in 2-3 parts)
15 bar facing burpees
time target is 12-14 minutes

Optional Accessory Work
2 sets
20 ghd sit ups + 20 alt leg v-ups
20 ghd back extensions + 20 alt hand/leg supermans
rest 2 min bwn set