OHS 3RM

Etsi OHS:n 3 toiston maksimisi.

EMOM 10min, 3 Power Cleans (65-85% of 1RM Clean

WOD

AMRAP 5 min
5 front Squat
10 pullups

1min rest

AMRAP 5 min
5 power clean
10 bar over burpees

Post reps and weights used

3x3 Heavy Thrusters

3-5 rounds, not timed;
90secs AMRAP Rope Climb
3-5 x Headstand Straddle Press

Record rope results and other details.

15 min EMOM
1 back squat, use 60% of your max except if your max is over 100kg, then cut 40kg of your max and use that :).

A.
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

B.
Five rounds for time of:
Run 400 Meters
Unbroken Pull-Ups x Max Reps

Post to comments both your time and number of pull-ups achieved.

Lisäpainoleuka

4 x 6 (80-85 %)

30 DB Thruster
30 TRX Side Knee Tuck (the Gavin special- left foot through both loops, right foot just above the handles; tuck both knees towards right shoulder)
30sec DB overhead lockout hold (stack shoulders + brace core)
30 Tuck Jumps

20/20/20sec/20
10/10/10sec/10

*knee tucks are total, not per side

12min cap

18min