SKILL – Every Minute on the Minute for 10 Minutes
Odd – Goat 1
Even – Goat 2
STRENGTH – Bench Press
Work up to a 5 rep max for the day.
METCON – “Test Day”
Max Thrusters in 2 Minutes (95/65)
500 Meter Row for time
Assault Bike – max calories in 1 Minute
Max Handstand Hold (time)
Run 400 meters
Fastest time to 30 burpees
Each test can be done with as much rest in between as you need to recover. Each test should be done at an ALL OUT intensity level.