Baseline:
3 Rounds: 10 Air Squat, 10 Goblet Squat (53# KB), 10 RDL each (44# KB)
Strength:
One Leg Box Squats 4x6 each w/ 10# plates
Stamina:
4 Rounds:
Handstand hold x 30 sec
Dead hang pullup hold x 30 sec
Work Capacity:
12 minute ascending ladder for max reps:
2 Power Clean, 135#
2 Box Jump, 24"
2-2, 4-4, 6-6, etc
Round of 14 + 5
Durability:
10 minute bike - 15 sec hard pace, 45 sec easy pace for 10 minutes
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