400m run, 25/20 cal bike or 500m row

Then 3 rounds
10 Seated DB press
10 sit ups
10 push ups

10 hollow rocks
10 deadlifts (empty bar or bar+5kg plates)
10 bar kips
10 push-ups (scale to box or band)
10 pull-ups (scale with bands)

Test day is meant to assess your abilities with each movement, to recommend mobility to improve your weak spots, and to strengthen your movements, rewinding all the way to the stick or the empty barbell.

When you record your weight, mark down all scaling options and any notable difficulties you are having, so you can work on them in the future!

2-3 sets of max number of reps

135 min
Warm up & mobility for 25 min

1.Gymnastics
A. MU practice for 70 min
- RS 4 x 8
- TWB 2 x 3
- HTR 3 x 1
- MU 15 x 1

2.Conditioning
A. 5 x 1 min on / 1 min off: Max cal assault bike
- 22 - 19 cal/min
B. 15 min easy assault bike

3.Core
A. 3 rounds of:
15 curl up w/3 sec. hold at top
25 s. side plank hold
20 bird dog

• 40 reps for time of:
Strict Handstand Push Ups

Hamstring stretch
Pigeon pose
Bent leg stretch (w/ ab mat if needed)
Samson stretch

4 Rounds
YGIG
30 s Overhead Hold
30 s Front Rack Hold
30 s Farmer Hold
90 s Rest

• 15 Min AMRAP of:
BB Overhead Squats 15 reps
GHD Sit Ups 15 reps
Double Unders 75 reps
BB Load = 60/40Kg oppure un carico con cui riesci a completare sempre 15 reps in massimo 3 sets

EMOM 15
1´ 2x Snatch balance
2´ 2x OHS
3´ 2x HH Snatch

21 - 15 - 9
Thruster (30/42,5kg)
Bent-over row (30/42,5kg)

Tc: 10min

8 Minute AMRAP
1 conan https://vimeo.com/175115146
20 Hollow body rocks https://vimeo.com/175042312