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.