3 reps:

60% 60kg
70% 70kg
75% 75 kg
85% 85 kg

4 reps EMOM for 10 minutes @ 60% 60kg

False Grip training

5 x reps false grip + pull

Pre-WOD
5X3 Bench Press or Floor Press

WOD: On the Minute, every minute (max 10 minutes)

-Death by Double Unders
(Increase by 5 every minute)

-Death by Sit Ups
(increase by 5 every minute)

Post:
Mobility/Stretch

10 minutes: Double Under practice

3 reps:

60% 22,5 kg
70% 26 kg
75% 28 kg
85% 32 kg

EMOM for 10 minutes, 4 reps @ 60% 22,5 kg

5 sets of 5 reps:

Power Snatch @ 20kg

Video 1:

Beat the Heat 5K

20 rounds for time

• 3 Push Ups
• 6 Sit Ups (Butterfly)
• 9 Air Squats

http://www.movescount.com/moves/move18051261

I kept doing more reps every round so that is a big reason I was slower today :)

Cooper test consists of the following:

Body fat composition, using the caliper on several parts of the body

Max bench press 1 Rep

Max Leg press 1 Rep

Sit and Reach distance

Max push up's until failure (can only rest in the plank position) 1 trainee did 158 very impressive, good form to.

Max sit up's in 1 minute

1.5 mile run

The numbers get inputed into the computer with a formula for their overall. Based on weight and age. If they meet the criteria of over 80% in each category, they earn the right to carry their black baton. If not they continue to carry the bright orange baton.. They can challenge the area they fail after a couple of weeks. Out of 36 trainees 26 earned their black baton.

I instructed and logged numbers. I ran back with them after their 1.5 run slow cadence run.. I was very impressed with some of the runners. The guidon did it in 8:04

Every minute on the minute do n number of Clean & Jerk until you can't complete n C&J in n minutes.

http://www.movescount.com/moves/move17855963

I did an additional 9th round just for fun.