2x
2 Clean + 2 Jerk @50%, 60%

4 RDS:
7 Alternating Renegade rows + Push-ups
9 Strict pull-ups
11 Two arm turkish sit-ups
13 Weighted back extensions

Tempausveto - takareisi- selkä 4 x 3 ilman loppuojennusta

Rotation workout in teams of 3.

20 DB walking lunges 2x15/10kg
15 T2B
10 Power cleans 50/35kg

Only 1 member works at a time. Every member takes one station. After member 1 completes lunges, member 2 starts with t2b and so on. After all 3 members are done, rotate and continue. Every team member must complete each movement 3 times.

Then

21x250m Row

Row hard, but this is not all out effort!

Selkää ja vatsaa

Te - veto, viimeinen veto pois heitolla + rive + työntö (kepitetään)

6x3+1+1@90-100%

3 rounds:
15-30 Abmat sit-ups (bottom of the feets together)
15-30 Superman rocks

Squat snatch + OHS
4x 1+2
3x 2+1
3x 3+0

No TNG lifts! Use 75-85% of 1RM snatch.
Rest 2min btw sets.

AMRAP 10 min

10 WB 9/6 kg
20 situps

Työntö maasta irroitukset rauhallisesti taskulle 4 x 3 + viimeinen potkulla ja poisheittäen , 90- 110 % rv