23 Aug 16

A. Gymnastics Density Test

3 min max rep ctb (max set on front end as 1 score then total reps)

rest 1 min

3 min max hspu (max set on front end as 1 score then total reps)

rest 1 min

3 min max muscle ups

B. 20 min to work up to Box Squat 1rm

C. Row 30:30x4

Max effort row for 30 sec rest 30 sec on rower. Set up the proper intervals on the monitor.