For time (but keep challenging standards):
40 Pistols
30 Toes-to-bar
20 Handstand Pushups
10 Muscle-Ups
20 Handstand Pushups
30 Toes-to-bar
40 Pistols

Start with shoulder press,
then push press,
then push jerk

Push Press
5-3-2-5-3-2

4 x 10 steps
(5 right and 5 left)

1. V-ups
• 5-10 repetitions, every 30 seconds, for 5 minutes 2. Russian twists

2. Russian Twists
• 150 repetitions with 5-10kg

*The focus of this session is stability. In the V-ups this means a conscious effort should be applied to keeping tight and not “jerking” through the movement, whereas the Russian twists should involve steady feet and making sure that it is a rotation of the core rather than the hips.

10 Min EMOM
10% + 4 reps if possible. Last week before testing, this will be tough. Adjust if needed or if last week was hard as it should be 2 extra reps each min from last week. You can always repeat last week’s reps but for 10 minutes

Again stick with the same pulling.

5 rounds:

• 10 strict HSPUs
• 15 supine ring rows

15 min time cap.

Clean & jerk - 5x1 @ 60%

5 x max 20 sec. weighted plank hold

14 minutes on the minute:

• odd: 5 shoulder presses
• even: 5 chin-ups