Extra) Bench Press 5X5 – Build to Heavy Set
Rest 2-3 minutes

3 rounds for time of:
20 Double Unders
30 Abmat Situps
400 Meter Run

Competition Training – Test Week

1A) L-Sit x Max Hold
Rest exactly 60 seconds
1B) L-Sit x Max Hold
Rest exactly 60 seconds
L-Sit Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.
1C) 60 seconds of Toes to Bar

2) Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds

3) For time:
Row 1000 Meters (Record this time as additional data point)
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Lateral Burpees Over the Barbell
Interweb followers: If you don’t have a rower, run 800M

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