Skills:
*Support Hold
*Skin the cat

Workout (Work in pairs, one work's the other rest's)

8 Round's for Quality

Easy:

10sec Support Hold
+
3 x Skin the cat

Intermediate:

20 sec Support Hold
+
3 x Skin the cat
+
2 x Muscle Up

3RFT:

10 Deadlift 80/60kg
10 T2B

TC 3min!

12 KBS American 24/16kg
6 Push-Ups

In pairs. 10 reps of each.

1) High hang muscle snatch
2) Snatch push press behind the neck
3) High hang snatch pull
4) Lateral press
5) Bicep curl
6) Barbell roll

IGYG
Round 1
Switch after each movement
Round 2
Switch after 2 movements
Round 3
Switch after 3 movements
Round 4

RX 30/20

Do all 6 movements in one set.

Go hard and fast.

In pairs:

30 Pwr Clean and Push Jerk

3 sec pause in pwr clean catch
3 sec pause in push jerk catch
@ 70% of 3rm pwr clean

5x3 AHAP

Kirkkonummen urheilukentällä
Vanha Rantatie 8, 02400 Kirkkonummi

![](https://cdn.wodconnect.net/uploads/comment_upload/image/8361/e9f2f3d851a5785f6f7aa3392ffc2a96f3965282f3397be9c5745634a79c1554.jpg

Push Press 4x6

Work with a light load. Leave at least 3-4 reps in your back pocket. The weight should be somewhere around 50-70%.

Push Press
For load
5-4-3-2-1
go every 3 min
- add 1-3kg to last time 8.4.

---

Goal & Intensity:
Build upper body strength and explosiveness.
Execution: Perform push press sets 5-4-3-2-1 every 3 minutes.
Progress: Add 1–3 kg from your last session of shoulder press (April 8).
Tip: Keep your core tight and use your legs to drive the bar straight up.
RPE: 8-9