September 19

B. Any missed gymnastic Tests

max pistols in 60 sec
max HSPU strict and kipping
max Pull ups or CTB
max MU ring and bar
max push ups
max T2B
max Dus
HS Hold (30 sec cap)
L sit hold
Strict pull up (5 rep cap)

(if up to date on gymnastics - complete 4x10 DB .row each side and 3 x 10 plate external rotation /side)

D. Conditioning

2 rounds - 22 min cap

Run or row 1 km
40 Burpee Box Jumps
30 DB Snatches Alternating
20 HSPU or ring dips or HR Pushups
10 DB Manmakers @ 25kg/15kg