Wide grip pull ups
3x10

Back squat

Battle of JKL final: "40100" (modified team workout)
Teams of 3 complete following as fast as possible
80 cal row
80 box overs
80 thrusters 40/30
80 T2B
80 thrusters
80 box overs
80 cal row

Pystypunnerrus tangolla seisten 3x1x90%
Pendlay Row 4x4-6
Etunojapunnerrus 3 x max
Lepo noin 10 min
Penkkipunnerrus nousu "helppoon" max1-rautaan

Back squat 10 reps at 60%, 10 reps at 70%, 3X6 at 85%
Clean + power jerk (complex) 5 reps at 60%, 5 reps at 70%, 3X3+1 at 85%
Clean pull from below the knee 4X5 at 90%
Bench press 10 reps at 70%, 3X6 at 85%

A. Pistol squats (modify height if necessary) 3x5 per leg
B. Single-leg reverse hyper 3x15 per leg
C. Ab wheel rollouts 3x10

Maastaveto 3x1x90%
Etukyykky 4x4
Maastaveto pukeilta 6x3 ("polven alta")

Back squat (10% lighter than day 1) 10 reps at 65% 1RM, 3X6 at 75%
Jerk squats 8 reps at 80% 1RM, 5 reps at 85%, 3X3 at 100%
Jerk 3 reps at 60% 1RM, 4X3 at 80%

A. Single Leg RDL 3x10 per leg
B. Back Extensions 3x10
C. Reverse Crunch 3x10

Back squat up to 5 rep max
Snatch pull from knee* 3X5 at 90%
Snatch 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 3 reps at 85%, 2+1 at 90%
Clean pull 3X5 at 90%
Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 3+1 at 80%, 3+1 at 85%, 2+1 at 90%

A. Push ups 3xAMAP
B. Chin ups 3xAMAP
C. 3-way shoulder raise 3x5 per arm

Back squat 5 reps at 70%, 5 reps at 80%, 3X5 at 87%
Snatch pull from knee* 3X5 at 90%
Snatch 3 reps at 60%, 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 2X3 at 85%
Clean pull 3X5 at 90%
Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 80%, 2X3+1 at 85%

A. Push ups 3xAMAP
B. Chin ups 3xAMAP
C. 3-way shoulder raise 3x5 per arm

1min ME burpees
1 min rest
6 min AMRAP
20cal row
10+10 kb snatches 24kg/16kg
1 min rest
1 min ME burpees