Gymnastic Strength Test: Strict HSPU/Z-Press, AMRAP in 3 minutes. Rest 3 minutes. Kipping HSPU/Lighter Z-Press, AMRAP in 3 minutes.
Gymnastics: We will be base-lining our strict and kipping pressing strength/capacity today to retest in 12 weeks. Strict HSPU must be done with no more than 2 mats, scale is only a Z-Press with a moderate weight. When we retest, scaling athletes must use the exact same weight or mat setup. Kipping HSPU is the same, scaling HRPU. Scaling athletes must do either regular or knee push ups and not both, retesting the same way.
Conditioning: Complete as many rounds as possible in 14 mins of: 1 Bar Muscle-up 2 Deadlifts, 225/155 lbs 3 Row Calories, 2 Bar Muscle Ups, 4 Deadlifts, 6 Row Calories, 3/6/9, 4/8/12, ect.
MU scale is 1:1 for pull up + dip combo (2 MU = 2 Pull Ups + 2 Dips)
We are looking for a weight that we can stay unbroken for at least 4 or 5 rounds on the deadlifts, moving fast with the row being our recovery.