Warm Up
2 rounds
40/20/10s echo bike, add speed
5+5 single leg clean + press (balance) with 1 db
20 gtoh + halo with plate
30 plate hops
:30-40 hanging flutter kicks (jalat hieman etuviistossa, tangosta roikkuen)

Weightlifting
3x5 tng power clean&jerks @35-55% of 1rm pc&pj
then building to heavy 5 rep set for power clean&jerk (drop an go)
starting at 60-65% and finishing around 80% of 1rm.
rest as needed bwn sets
Optional strenght
Weighted Pull ups 3-5x5reps @last 2-3 sets do 80-90% of this weeks 5 rm.
rest as needed bwn sets

Metcon (zone 2-3)
Every 4 minutes for 20 minues (5 sets)
850/1000m bike erg @20-30min pr pace (pidin itse 1.50 vauhtia) (use max 2:00)
5 tng power clean&jerks @45-55% of 1rm (should felt lmoderate weight)
target times 2.10-2.25
straight to
20 min zone 2 bike erg (you can do every 5 min if you like 10 ghd back extensions)