Handstands
Beginners: Focus on Wall-Facing or Back to Wall Handstands / shoulder taps

Advanced: Focus on Freestanding Handstands / handstand walk

Scaled Handstands: Triangle hold or headstand

AMRAP @ 70%

1 High Pull
1 Power Snatch
1 Squat Snatch
@55-60%

4 rounds, tempo 3101

• 10-15 walking lunge with two dumbbells
• rest 60sec
• 10-15 supine ring row

• rest 60sec

• do more reps or use more weight than last week

70 Push Ups 4 time

3 kertaa 55-65% C&J maksimista:

2 split jerks, 2s pysäytys dipin pohjassa ja 2s stop jerkin kiinniotossa.

rest 1-2 min.

10-8-6-4-2 Back Squat @ 55-65-70-80-85% of max Back Squat

Back squat 10x10
rest 60sec. between sets, use same weight in all sets.

WEIGHTLIFTING

Muscle Snatch 3x3 @ RPE 3-4

Target: add loading by feel and keep it snappy! Get a good triple extension from ankles, knees and hips.

BENCH PRESS 3 RM

compare to 7.6.

In 30 minutes built up for load
score is 3 of your best lifts

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Goal & Intensity:
– Find today’s 3-rep max with proper form and control.
– Measure strength progress since the last test.
– Gradual build-up toward a true, heavy working set of 3.
– Rest well and stay focused on technique throughout.
– Use progressive sets (e.g., 5–4–3–3–3) to warm up smart.
– Keep tension through your legs and grip the bar tightly.
RPE: 9–10
– Final set should be near your limit — no reps left in the tank.
Area of training focus:
This workout builds upper-body strength and pressing power. Regular testing allows you to track improvements and individualize future training.