OHS 3x1

7min AMRAP:
20m x Farmer Carry
20m x Bear Crawl
10m x Broad Jump
10m x Run

Record rounds + reps and any scaling.

4 rounds of;
Ring Muscle Up x max unbroken reps,
Rest x 1 min
500m x Row
10 x Push Press @ 50% of max,
15 x Pull-up / Kipping Toes To Bar
Rest x 1 min

*First 2 rounds do Pull-ups, next two do T2B.

Score is total MU, and also round times.

16 x On The Minute:
1st Minute: 10-15 x Box Jump @ 51/61cm (step down)
2nd Minute: 1-6 x Strict HSPU (add deficit if needed)
3rd Minute: 4-10 x Front Squat @ 60-70%
4th Minute: 1-15 x Strict Ring Pull-up
Repeat for 4 rounds (16mins).

Record reps, scaling and other details.

Tabata

Row or Bike Ergo or Echo Bike

PERFORMANCE
3 x 6:00 AMRAP; Rest 1:30 Between
150m Run
12 DBL DB Front Rack Alt. Lunges (50/35)
9 Ring/Bar Dips

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FITNESS
3 x 6:00 AMRAP; Rest 1:30 Between
150m Run
12 DBL DB Front Rack Alt. Lunges @ light
9 Between Box Dips

• Reset at beginning of AMRAP
• RPE 7

A. In a 4min window
Run 400m
20 Box Jump Overs
+
Max Calories

Rest 2min

B. In a 4min Window
30/25 Calories
20 KB Swings 24/16kg
+
Max Wall Balls

Rest 2min

C. AMRAP 4 of CINDY

Split Jerk
3x1 (85-95%)

• Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.

1) Squat or Power Clean
1x1 (80%)
1x1 (85%)
1x1 (90%)
1x1 (95%)
*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

2) Clean Pulls
3x2 (110%)
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

Vaihteluviikko, 25min laadukkaasti:

6+6 Yhden jalan mave tangolla
Submax Nordic hamstring curl
10-15 Takareidet soutulaitteen avulla
Submax konttausasennosta levypainotyöntö (lannerangan hallinta)
1min Kone