5 rounds for time
14 Thruster 43/29 kg
3 Hand Stand Push-Ups
60 Double Unders

90 min

CONDITIONING / SPORT (SKILL)
1.Conditioning
This test is best performed at a track. If you do not have access to a track, you can map out a 3 km run outside the gym or elsewhere. Just make sure it is a run that you can repeat for an eventual re-test.

Warming up for 3km run
A. Lunge Flow
B. Easy 400m jog around the track (nose breathing only if possible)
C. Alternate 15 seconds run fast, 30 seconds run slow.
60% fast / 70% fast / 80% fast / 85+% fast

Main set (test)
Done outside @Viitaniemi
A. 3 km run for time
Result: 14.08, 4.42 min/km

2.Skill
A. Handstand walk – 30 m (100 ft) walk for time
Time cap. 3 minutes
Result: 0 m

B. Pistols, alternating – 50 repetitions for time
Time cap. 3 minutes
Result: 2.26

C. Push ups – max unbroken repetitions
Result: 27 reps

(Nate)
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (6 Pullups & 2 Ring Dips)
4 Handstand Push-ups (After 2nd round I could only do negitives)
8 2-Pood Kettlebell swings

The HSPU killed me!!!!!

(Warmup)
3 rounds of 10-15 reps:

Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

50% х 5, 60% х 3, 70% х 2, 80% х 1, 90% х 1, 95% х 1, 100% х 1

3x3 @ 80%, 85%, 90%

Legs were sore for 2 days after this.

15/15 intervals of KB Snatch for warm up x 10 (5 total minutes)

10-1 Partner Ladders of the following: (e.g. Partner 1 does all 10 reps of the deadlift, then partner 2 goes, partner 1 then does 9, then partner 2 does 9 etc). As soon as you both partners do the last rep, go immediately to the next exercise.

Deadlift - 225/155
Box Jump
Double KB Front Squat - 53s/35s
Slamball - Heavy
HSPU (or pushups sub)

• HSPU kicked my ass!

Ran from gym to flood wall and down to branch Rickey mural then turned and went back.

5 rounds for time:
5 manmakers
run 400 meters

Jalat