A) Ring dip / Strict Pull-up technique B) EMOM for 10: 1st: Max strict ring dips (perfect) 2nd: Max rep strict pull-ups (perfect)

2 rounds, each for time: 1000m Row / Ski 75 Double unders 50 DB squats 20/15kg 25 Burpees

Adrian Mundwiler takes out the crit time trial at the 2018 CrossFit Games. A) 3RM Bench Press B) In teams of 2, 50-40-30-20-10 reps for time of: Box jump overs 24/20” Toes to bar *Scale T2B to 30-25-20-15-10 if necessary.

Testing Week 📈 Our 8 week winter strength cycle has now come to an end and it’s time to test how much stronger everyone has gotten over the course of the program, so please come in to the gym this week prepared both physically and mentally. When preparing to hit a lifetime 1 Rep max, an athlete needs to be deliberate in approach, considering all factors within their control in the lead up to the test, thus ensuring them the absolute best chance of success. See below for some

In teams of 3, AMRAP in 30 minutes: Run 400m 3 Rope climbs Run 400m 15 Power snatch 62.5/42.5kg Team mates run together (reps shared). Should one athlete return from the run before their team mates they may begin work on the reps. Score equals rounds + reps. *May also be performed as a team of 2.

A) Deadlift 4-4-4-3-3-3 @65-65-65-70-70-70% B) For time: 1,000m Row / Ski 30 D-Ball cleans 150/100# 50 Plate burpees [13:00 cap]

A) Handstand / Handstand walk technique B) Establish a max distance Handstand walk (3 attempts)