Part 1: BODYWEIGHT STRENGTH ENDURANCE BENCHMARK TEST
Max Kipping Pull-ups.
If using a band, note what band. The set ends when the athlete drops from the bar OR when they rest for more than 3 seconds between reps.
Part 2: Gymnastic Skill
L1: 3-4 sets: Hollow Body Rocks x 10 sec; 3 kick up to Handstand attempts
L2: 3-4 sets: Tripod/Frog Stand x 10 sec; 3x 8 sec Handstand Holds,
L3: 3-4 sets: Tripod/Frog Stand x 15 sec; 3-5 Hand Stand Push-ups
Part 3: Metcon
3 Rounds for max reps:
- 2 mins max Burpees
Rest 60 sec
- 2 mins max Double Unders
Rest 60 secs
