E3MOM 9 minutes:
Max Reps Pull Ups or Chin Ups

Choose the version of the exercise you are best at.
If your max is less than 3 reps, do 3 sets of max with partner assistance.
NO rubber bands, unless you don’t care about doing real pull ups one day.

Advanced:
7 sets of:
5 Chest to Bar Pull Ups

Rest exactly 60 seconds between sets
Reps must be unbroken on all sets. If too easy, do strict C2B

Each minute, for 10 min, do 3x power clean (75%), followed by as many DU as possible.
Score = total number of DU.

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AMRAP Strict Pull Ups in 5min
Rest 2min
AMRAP Strict Handstand Push Ups in 5min
Rest 2min
AMRAP Strict Push ups in 5min

Use partner assistance if you can’t do strict pull ups or handstand push ups.
Goal is to generate as many reps as possible within 5 min timecap.

800m Run
30 KB 1H Snatch 24/16kg
800m Run

*Alternating hands

12min AMRAP:
15 Deadlift (70/50kg),
15 Push-Up

5 x Ring Dip
5/5 x Pistol Squat with roll
5 x Power Snatch 40/30kg
15 min AMRAP

5 x Pull Ups
10 x Push Ups
15 x Squats
15 min AMRAP

7 min AMRAP:

• 5 box jumps (60/50)
• 5 wall balls
• 10 box jumps
• 10 wall balls
• 15 box jumps
• 15 wall balls ...

Sarjat lyhenee. 3x3