Max Effort Pullups & OHS

Super Youth

(A) Back Squats & Strict Press - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%

(B) In teams of 2 3 Rounds Run 400m ME Pullups ME OHS
Beginner/Intermediate

(A) Back Squats & Strict Press - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%

(B) Individually 3 Rounds Run 400m ME Pullups ME OHS 33/25

Advanced

Warm Up: Shoulder Strength & Stability Circuit then HSPU strict & kipping

(A) OHS x 3 - Take 15min to find ME Load for a triple

(B) 4 Rounds Run 400m ME Pullups ME OHS 43/35

Focus-(B) Think your transitions through. This is about ME on all 3 elements & not about fastest 4 Rounds