A.Two sets of:
L-Sit x Max Hold
Rest exactly 2 minutes

0:21, 0:18

B.Two sets of:
Muscle-Ups x Max Unbroken Reps
Rest exactly 60 seconds

0...ugh, goose egg

C.“Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Row: 70
Pull Ups: 43
BS: 42 (unbroken)!!!
STO: 13
Total: 168

Compare to 1/27/12:
Row: 70
Pull Ups: 43
BS: 40
STO: 15
Total: 168

Compare to 11/22/11:
Row: 61
Pull Ups: 45
BS: 32
STO: 13
Total: 151