Warm-up Drills (01.30.2012)
Run 800m
3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Mobility
-Samson Stretch

''Triple Ven-Diagram I.'' 3 part AMRAP

Part I. Bodyweight Back Squat Test:
Against 5:00 running clock each athlete will only be allowed to unrack the barbell 5 times to establish the following two Back Squat scores:
1. Max unbroken reps of Back Squat (Bodyweight) 12
2. Total reps across all attempts and within the time limit provided

Part II. Gymnastics Capacity Test:
Against 6:00 running clock perform 1 of the following Muscle-up tests
3 Rounds for max reps each
1:00 x Scaled Vertical Pull
1:00 x Scaled Vertical Dip (Push)

Part III. Skill Dependent Work Capacity Test:
Complete as many rounds as possible in 10:00 of
15 x Wallball (Unbroken)
120 x Single-Unders

Post this information to comments: Back Squat max unbroken reps/total reps, total muscle-ups or total scaled Pull/Push, total rounds completed. Make notes based on how movements were scaled for future comparison and progress charting.
Expect to see more of this format now that we've got some awesome class times to use as a vehicle for greater depth in daily training curriculum.