start with 10 very light warm up reps – increase weight just a bit to 7 reps, then sets of 5 till you reach your max. 

OHS require tremendous balance and excellent mechanics.  Deviation from center will be felt immediately by the lifter and will decrease the amount of weight being lifted.

MetCon

Thai boxing rounds – 3 rounds x 5 minutes – kicks, knees, elbows, punches

5 Rounds

7 Muscle ups (21 pull ups / 21 Ring Dips
21 Burpees

Intermediate

5 Rounds

15 pull ups
15 dips
15 Burpees

Beginners

5 Rounds

10 Pull ups
10 Dips
10 Burpees