3 set unbroken dubs

Weighted ring dip 3 RM

5 HSPU
7 Ring Dips
9 Strict Pull Ups

5k row in 21:29

Grace

Result: 1:52

5 Rounds

5 Power Cleans @ 70% 1rm

10 Wallballs

50 Double unders

I was trying to focus on form, but my weight on the PC's was a bit too light. I need to work on keeping my feet closer together and chin down. Also, my double unders are abysmal. I ate a huge amount of time doing singles.

for time
9-7-5
mu(muscle bar band)
snatch(30 kg)

Warm up
3km run

Speed
30m sprint b/f
30m sprint b/f sitting
30m sprint facing down

Conditioning x2
1’ stairs jump (box jumps)
1’ dips (stairs)
1’ abs no hands
1’ row (barrière)
1’ run shuttle
1’ recovery

Run : 3km up as fast as possible

Total 105min
A.
500m row, 2 rounds: 10 wallball, 10 lunges, 20 abs, 20 backs
mobility
B.
Taito kevyt
Tempaus: ensimmäinen toisto high hang, toinen polven alta, kolmas maasta 50-70% 5 x 3
Tempaus muutama ykkönen = 5 kpl mallaillen
Rinnalleveto samoille jaloille lähtö high hang 50- 60 % 5 x 3
3x30 3x32.5 3x32.5 3x35 3x35
Työntö muutama ykkönen = 4 kpl mallaillen
30 35 40 45
C.
Pull up practice for 15min
D.
3 rounds
Kahvakuulapunnerrus x 12 6kg KB
20 AMSU
15 GHD back raises

5 Rounds
5 Power Cleans @ 70% 1rm - my weight 60lbs
10 Wallballs @ 14 lbs
50 Double unders

I did singles and cleaned 60. I felt that I could've done more weight.