EMOM 10 min

*odd: 3 OHS, AHAP
*even: 3 - 5 strict HSPU

And the result is:

The sum of kgs for OHS and the kgs of your BW for HSPU! :O

In teams of three

In the beginning, the team has 4 min to complete the sets of:

30 pull ups
40 cleans (40 / 60)

If your team get's through this, the team gets 4 more mins to complete

30 pull ups
30 cleans (50 / 70)

Then again at 8 min gap, if completed, they get 4 more min

30 pull ups
20 cleans (60 / 80)

And at 12 min gap

30 pull ups
10 cleans (70/90)

And finally at 16 min gap

30 pull ups
5 clean (80/100)

The team shares all the reps as they like. However, everyone has to do at least some reps of both pull ups and cleans.

If the team completes all the necessary reps, they can go on to the next round immediately after completion. If the team can't complete the reps before the 4 min gap, the work is over, and the result is the reps achieved.

One person from the team is working at once. Two others rest. The pull ups have to completed before the cleans.

Scale pull ups to jumping pull ups.

EMOM 8
alternating

12-14 t2b
15/13 cal row

Working in pairs in pairs ygig
10 strict t2b
10m handstand walk

Switch after the handstand walk

Kipping
Butterfly pull ups

3 RFT

22 KB swing 32/24kg
40 Du´s

3 sets for quality

14 reps Single arm push press 7/7
rest 30
2 rope climbs
rest 1 minute

1 x 400m juoksu
15 x mave 80/60kg myötä + irrotus
3 kierrosta

Vuoden ensimmäiset juoksut. Vertailu 1.4.2014.

Every 2 minutes x 5

3 Hang squat Clean + split jerk

-70-80% 1 RM C&J

Deadlift

1x3@70%, 1x3@75, 1x3@80%, 1x2@75%, 1x2@80%, 1x2@85%

SO 2:30