3x3 @ 70/80/90%

4 Rounds

10 DKB clean
10m DKB Front carry
10 DKB shoulder to overhead
10m DKB Front carry
10 DKB lunge
10m DKB Front carry
10 DKB squat
3 mins rest

Bench press 3 3 3 3 3 reps.

MAX L-SIT (RING/PARALETTE/BOX)
REST 1'
X3

SCORE TOTAL TIME

Ghr pitoja ja kumpparihommis

15-9-3
Burpees box jumps
Pull ups

90 min

Skillwork: HSW practice for 15 min

EMOM for 7 min:
HSPU x 3 reps
rxd

A.
Three sets, not for time, of: > 1
Chest-to-Bar Pull-Ups x 10-12 reps > 15, not UB
(working on smooth, efficient rhythm and mechanics)
Nose-to-Wall Handstand Hold x 60-90 seconds > 45
Skin the Cat x 3-5 reps > 1
(these should be slow and controlled, like this)

B.
Jerk
*Set 1 – 3 reps @ 60% 35
*Set 2 – 2 reps @ 70% 45
*Set 3 – 2 reps @ 80% 50
*Sets 4-8 – 1 rep @ 90+% 55 57.5 57.5 57.5
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C.
Three sets of:
Behind the Neck Push Press x 3-4 reps
Rest as needed

D. not done, instead:
3 sets of:
Strict ring dips 6,6,5
Russian dips from blocks 5,4,6

Skillwork: MU turns at rings x 10 reps

200 Burpess
4 KM Run

3-3-3-3-3-3-3-3-3-max@50kg

Body weight bench press @190lb.
Pull ups
5 rounds for reps:
19/28
14/20
14/23
13/16
15/13