C. Strength
15 mins to find - Close Grip Bench Press 1RM @ 20X1 (no bounce)
D. Gymnastics Test (5-8 min segment)
(Warm up ankles first with narrow squats and some bar on knees)
Max pistols in 60 seconds - 2 attempts
if you do not have pistols spend time working on scaled variations
E. Row test
2min Row technique - no straps
1 min row technique - high stroke rate, shorter slide on the return
500m time trial.
September 15
C. Strength Test
15 min - Build to a 1RM Thruster
Rest 3 min
AMRAP 85%
D. Gymnastics Test
Max T2B - scale to K2E or knees up
rest 5 min
Max time hanging L-sit hold - scale to knee tuck or max hang
E. Conditioning Extras
6 min AMRAP
10 KB Swings @ 24kg
10 Over the box step ups