EMOM in 20 min of:
Odd minute: 12 Pistols, alternating
Even minute: 3 Bar Muscle Ups
3 rounds of
10x 1 Shoulder Press + 1 Push Press + 1 Push Jerk
(that means 30 reps in total in one set)
Rest 3′ minutes
*If you can not continue with Shoulder Press, skip the Shoulder Presses and continue with Push Presses and Push Jerks. If you also can not continue with the Push Presses, continue only with the Push Jerks (max reps untill the 30 reps)
*Weight should be so that you can reach the max of 30 reps. Rx’d is 42,5/30kg.
Accomplish a 2′ minute L-Sit in a window of max 4’minutes.
I Go U Go
15-15-15-15 Bicep Curls
15-15-15-15 Tricep Extensions/Skull Crusher