Level 1

400 meter run: W-1:30, M-1:15

clean AND power clean: W-.75BW, M-BW

500 meter row: W – 2:08, M – 1:48

ring dips: W – 3, M – 5

strict pull ups: W – 3, M – 5

plank: 2:00

back squat x2 reps: W – .75BW, M – BW

dead lift x3 reps: W- BW, M-1.5BW

wall walk to handstand hold: 1 min hold (nothing but toes touch wall)

MetCon: time cap TBD
9 power cleans 135/95
1 long shuttle
9 kipping pull ups
6 power cleans 135/95
2 long shuttles
6 kipping pull ups
3 power cleans 135/95
3 long shuttles
3 kipping pull ups

Level 2

ring dips: W – 6, M – 10

400 meter run: W – 1:25, M – 1:15

deadlift: W – 1.25BW x 3 reps, M – 1.5BW x 3 reps

pull ups: W – 7, M – 12

back squat: W – BW, M 1.5BW

handstand push ups: W – 3, M – 6

power clean: W – .75BW, M – BW

L-sit: 20 seconds

overhead squat: W – 65lbs x 10 reps, M – 95lbs x 10 reps

MetCon: TBA during testing week