September 17


C. Strength

Build to a 3RM overhead Squat

if more than 70/50kg for 3 then build to a 1RM
if less than 50/35kg for 3 then build to a 5RM

D. Any missed gymnastics 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)

E. Conditioning

7-10 min AMRAP

20 Wall ball
15 burpees