Level I (TEST WEEK!!!)

Wall Runs (30 secs without stopping) – If currently unable, practice handstands for 5 mins

Find 1RM Back Squat (Level II REQ: 1.5x BW)

Rest 5-8 mins

Run 1 Mile -4 laps- (Level II REQ: M – 6:50/W – 7:30)

Level II

Back Squat 3 x 5 @80%

For time

10-9-8-7-6-5-4-3-2-1

Hang Snatch 95/65
Front Squat 95/65

Level III

Back Squat

1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%

Front Squat

1×5 @ 60%
1×5 @ 65%
2×5 @ 70%

Weighted Step ups 3×10

Bench Press 6×6 add 5-10# from last week

3 Rounds of

3 min AMRAP
10 Pull Ups
5 HSPU
Rest 1 min
30 secs AMRAP Double Unders
Rest 1 min
SDPD

Skill/Warm-up: Handstand Hold *Accumulate 4 Min. in a Handstand

5×5 OHS @ 65% of 1 RM

AMRAP 9 MIN
7 Burpees
14 KB Swings
21 Goblet Squats

Rest 3 Min
600 Meter Run

WOMEN

Skill: Negative Pull-ups 7×2(weighted or body weight)

5x 30 Second Ring Plank Holds

4 Rounds For Time:
20 Box Jumps
15 DB Thrusters
10 Ring Rows