Test: Max Dead Hang

Super Set the follow for 3 rounds: 
A) Scapular Retraction Holds – 20 seconds – Hold as at top of scap-up

B) Top Dip Hold, 5 secs
Bottom Dip Hold, 5 secs
3-5 Dips

* Dips can be done on rings, bar, bench

For time:
60 Row Calories
40 Walking Lunges
50 Kettlebell Swings
40 Walking Lunges
40 Push-ups
40 Walking Lunges
30 Goblet Squats
40 Walking Lunges

STRENGTH – Part 1

Push Press 6-5-4

Start Light and end Moderate.

Directly into Part 2…

STRENGTH – Part 2

Push Jerk 3-2-1
Start Moderate and end Heavy.

12 MIN EMOM
MIN 1: 10-15 Pull-ups/ ring rows
MIN 2: max rep Up Down Box Jump or Step Overs
MIN 3: Rest 1 min

Strength Squad:

Strict Press and Deadlift super sets

20 rounds for time of:
2 Deadlifts (medium-heavy weight)
3 Dumbbell Push Press or HSPU
4 Toes-to-somethings

ON A 8:00 RUNNING CLOCK…
1 Practice Rope Climb*
5 Deck Squats

*Rope Climb Options…
BEG – Rope Pull to Stand / Rope Hang / Knees to Elbow 
INT – J-Hook/ Half Rope Climb / Rope Climb 
ADV – Legless / Seated / L-Sit

Deck Squat: option to do elevated on panel mat or to make more challenging single leg squat into a deck squat

In 20 mins do:
1 mile run or other cardio option
then in the remaining time, AMRAP of:
3 Rope climbs
6 Burpee
9 Power Cleans 

Landmine Press (Single Arm) 20-20-20-20

Athlete Instructions
10 reps/side.

Keep Weight Moderate across all sets. 

For 2 cycles:
AMRAP in 6 mins of:
5 Strict Pull-ups or 10 Ring Row
5 Dips
10 Alternating Dumbbell Box Step-ups

Rest 1:30 between each cycle.
For each cycle continue the AMRAP.

ON A 5:00 RUNNING CLOCK…
Review/Practice Single Leg Squats Options*

*Options:
Reverse Lunge
Hawaiian squat 
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Plate Assisted Single Leg Squats
Alt. Pistols

Every 1 min for 25 mins, alternating between:
Min 1: 50 Jump Ropes
Min 2: 25 Russian Kettlebell Swings
Min 3: Hallway Farmers Carry, 1 min
Min 4: max rep Single Leg Squats, 1 min
Min 5: Rest 1 min

Strength Squad: Bench and Squat Supersets

2 Push Jerks + 1 Split Jerk 

Athlete Instructions
Start Moderate and build to Heavy.

3 rounds, 2 mins each, for max reps of:
12-20 Bike Calories
max reps in remaining time Shoulder-to-Overheads
Rest 1 min