Monday 
Strength 2 Strength 3 Oly 1
A. 1RM Push Press A. 1RM Push Press A. 1RM Hang Power Clean
B. 1RM Back Squat B. 1RM Back Squat B. 1RM Clean
+ + C. 1RM Split Jerk from rack
Row 500m as fast as possible. Record your time. Row 500m as fast as possible. Record your time. D. 1RM Front Squat
E. Max Pullups
F. Max Dips
Tuesday +
500m row for time
Strength 2 Strength 3  Oly 1
A. 1RM Bench Press A. 1RM Bench Press A. 1RM Hang Power Snatch
B. ONE of: B. ONE of: B. 1RM Snatch
Test maximum number of unbroken strict pullups you can do in one set Test maximum number of unbroken strict pullups you can do in one set C. 1RM Overhead Squat
or or +
Test maximum duration (in secs) that you can hang with your chin over the pullup bar Test maximum duration (in secs) that you can hang with your chin over the pullup bar Run 400m as fast as possible. Record time.
or or
Test maximum duration (in secs) that you can hang at arm’s length from the pullup bar Test maximum duration (in secs) that you can hang at arm’s length from the pullup bar
C. ONE of: C. ONE of:
Test maximum number of unbroken strict dips you can do in one set Test maximum number of unbroken strict dips you can do in one set
or or
Test maximum number of unbroken pushups you can do in one set Test maximum number of unbroken pushups you can do in one set
or or
Test maximum duration (in secs) that you can maintain could form in a Pushup-Position Plank Test maximum duration (in secs) that you can maintain could form in a Pushup-Position Plank
D. One of: D. One of:
1RM Weighted Pullup 1RM Weighted Pullup
or or
Find the lowest band setting can complete 1 pullup on the blue band Find the lowest band setting can complete 1 pullup on the blue band
E. ONE of: E. ONE of:
1RM Weighted Dip 1RM Weighted Dip
or or
1RM Weighted Pushup 1RM Weighted Pushup
or or
Find the lowest box you can complete 1 box pushup on Find the lowest box you can complete 1 box pushup on
+ +
Run 400m as fast as possible. Record time. Run 400m as fast as possible. Record time.
Day 3
A. 1RM Deadlift A. 1RM Deadlift Day 3
+ + A. 1RM Back Squat
“Fran” “Fran” +
21-15-9 21-15-9 “Fran”
Thrusters (45kg/30kg) Thrusters (45kg/30kg) 21-15-9
Pullups Pullups Thrusters (45kg/30kg)
Pullups
Day 4 (Optional)
8RM Bulgarian Split Squat each leg 8RM Bulgarian Split Squat each leg 8RM Bulgarian Split Squat each leg
1RM Turkish Getup 1RM Turkish Getup 1RM Turkish Getup
8RM Dumbell External Rotation each arm 8RM Dumbell External Rotation each arm 8RM Dumbell External Rotation each arm
8RM Powel Raise each arm 8RM Powel Raise each arm 8RM Powel Raise each arm
Tabata Situp Test Tabata Situp Test Tabata Situp Test
Day  5 (Optional)
A. Kelly’s Starret’s “Man Test” A. Kelly’s Starret’s “Man Test” A. Kelly’s Starret’s “Man Test”
+ + +
“Helen” “Helen” “Helen”
3 Rounds: 3 Rounds: 3 Rounds:
400m Run 400m Run 400m Run
21 Kettlebell Swings (24kg/16kg) 21 Kettlebell Swings (24kg/16kg) 21 Kettlebell Swings (24kg/16kg)
12 Pullups 12 Pullups 12 Pullups