Fitness
Level 1/2 testing:
5-5-5-5-5 Back Squats
5 rounds for time:
25 single unders
15 Russian swings
10 TRX/Ring rows
5 push ups
Performance
Level 2 Strength testing
5-5-5-5-5 Back Squats
For time:
80 KB swings (Russian) 24/20
50 DU
30 Burpees
20 pull ups
Sport
3 sets
pistols x 6
Deficit HS push up negatives x 10
L hang/tuck x 20-30 seconds
EMOM x 8
3 T&G Clean and Jerk
increasing loads to a ME
10 minute AMRAP
2 MU
4 KB swings 32/20
8 wall balls 20/14
