A: Strength
10min running clock
find your 1RM backsquat
8min running clock
find your 1RM push jerk (Rx) / push press (Health)

B: Gymnastic test:
Choose one movement that you can do:
Strict/kipped HSPUs, strict pullups (banded), strict
stationary/ring dips (banded), bar/ring MUs, HS walk
T2B, strict T2B, toes-to-rings, GHDSUs, l-sit hold
!! do 1 set of max unbroken repetitions/seconds !!

C: Workout
Option 1:
“Karen” – for time:
150 wallballs 20/14lbs (Rx) – 14/10lbs (health)
30/20lbs (Rx+) – Timecap: 12min
or
Option 2:
“Jackie” – for time:
1000m row, 50 thrusters 20/15kg, 30 pullups

Submit your scores here: LINK


GYMNASTICS WOD

A:
Bar Muscle Up: technical coaching

B:
4 RFT
1 legless Rope Climb
5 SHSPU
10 Burpees Box Jump Over

C:
Core TABATA