Friday 12.08.2016

L1) 1) Back Squat, 3x3

2) 3 Rounds

200m Row

15 Push ups

10 Pull ups

L2) 1) 1 Rep Squat Test (choose 1)

A. Back Squat

B. Front Squat

C. Overhead Squat

2) Gymnastics Test (choose 1)

A. Max Ring Muscle Ups

B. Max Pull Ups

C. Max HSPU

3) 500m Row (for time)

Comp) 1) Back Squat, 1RM

2) Max set of Unbroken Muscle Ups

3) for time:

30 Power Cleans 225/155

30 Burpees over the Bar

30 Calorie Row