THIS IS A SAMPLE OF ONE SECTION OF MANY IN A FULL DAY OF TRAINING

Skillz: Test #2

Alternating Every 5 minutes or 15 minutes:

Rx+ and Rx:

Skill #1: first rep or max unbroken set of Strict or Kipping Handstand Push-ups

Skill #2: first rep or max unbroken set of Ring or Bar Muscle-ups

Skill #3: first steps or max unbroken distance of Toes to Bar

Scaled:

Alternating Every 5 minutes or 15 minutes:

Work to Barbell Push Press or Barbell Strict Press 2-rep max

Work to Snatch Grip Bent Over Row 2-rep max

Work to DB Sit-up 2-rep max

*remember to choose the appropriate level for each skill

*use formula to see how close you are to pistols, Rope climbs and handstand walks

• if you can perform a Barbell Strict or Push Press with approximately 75-80% of your body weight then you should have the strength to do a strict or kipping HSPU

• if you can perform a Snatch Grip Bent Over Row with approximately 75-80% of your body weight then you should have the strength to do a pull-up

• if you can perform a DB Sit-ups with approximately 30% of your body weight then you should have the strength to do a toe to bar

Weight used x reps completed = A

A x 0.0333 = B

B + Weight used = Estimated max