This week we will be the re-testing week on our strength.   We will do the 10 Cleans/10 HO Burpee 10 min amrap as the test.  

Standard Strength:  Work up to a 1rm on the following. 
Deadlift/ Press/Squat Clean/Back Squat.  They will be done on M/T/W/F in that order.  

Standard Metcon Tests:
1k Run: 

1Min Rowing(setting 3):

Tabata Pullups/situps/pushups/squats:  Total reps of each category 

10 Cleans/10 HO Burpees/10 min Amrap
30/20/10 Wallballs/Box jumps

Optional Tests:  You will need to pick at least 1 optional test in each category to work on yourself. 

Category 1:
Max Snatch
Max Kb Swings in a row(heavy kb)

Max Shoulder to overhead

Max Weight KB Swing Snatch

Max Turkish Get up
5 Min Sled push:140/90
Max Height Box Jump  


Category 2:
Max hspu in a row followed by total in 2 min
Max MU in a row followed by total in 2 min

Max pullups in a row
Max box jumps in 2 min(height optional) 

Max toes to bar in a row followed by the most in 2 min.
Max Unbroken du followed by the most in 2 min.  

Category 3:

5k Run/row

2k Row

400m Run 

500 Double Unders 

100 Burpees
Distance Swim/Bike
Griff