MONDAY

Gymnastic Testing: Pull Ups

  • Strict Pull Ups
  • Chest to bar Pull Ups

AMRAP in 12 minutes:

  • 30 Double Unders
  • 10 Power Snatches (95# | 65#)
  • 30 Double Unders
  • 11 Power Snatches
  • 30 Double Unders
  • 12 Power Snatches

etc...

TUESDAY

Gymnastic Testing: HSPU

  • max strict

3 sets kipping:

  • 5 X3-0-X-2

21-15-9

  • Back Squats (225# | 153#)
  • Ring Dips

WEDNESDAY

4 rounds:

  • 800m run
  • 30 Sit Ups (RX = GHD)
  • 20 Ball Slams

THURSDAY

Every 3 minutes for 15 minutes

  • 250M Row
  • 8 Front Rack Lunges (135# | 93#)
  • 10 box jumps (24" | 20")

FRIDAY

With a Partner, Accumulate*:

  • 40 Deadlifts (315# | 225#)
  • 40 HSPU

Rest 3 minutes

  • 30 Power Clean (225# | 135#)
  • 30 Bar Muscle-Ups

Rest 3 minutes

  • 20 Front Squat (225# | 135#)
  • 20 Strict Ring Dip

*One partner works at a time. 8 minute cap on each couplet.

SATURDAY

Box Squat

5x5

EMOM Ladder:

  • 3 Wallballs + 7 Toes to Bar
  • 6 Wallballs + 7 Toes to Bar
  • 9 Wallballs + 7 Toes to Bar
  • 12 Wallballs + 7 Toes to Bar

...etc. until you cannot complete the reps within the minute

SUNDAY

Gymnastics Testing: Box Jumps

For Time:

  • 40 Push Ups
  • 75 Double Unders (RX = Unbroken)
  • 30 Push Ups
  • 75 Double Unders
  • 20 Push Ups
  • 75 Unbroken Double Unders
  • 10 Push Ups
  • 75 Double Unders