Warm up
2 minutes double unders
Dips
False grip ring rows
GHD sit ups
GHD back ext
OHS
Skill
Movement standards
Test 3
3 x max effort pull ups
Rest as needed
(Score best effort)
Test 7
1 minute max effort TTB
Test 11
3 x max effort HSPU
Rest as needed
(Score best effort)
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