Fitness
A. 3 rounds for time
10 strict pull-ups
15 goblet squats @ 55/35
20 burpees
B. accumulate 60 seconds in side plank each side (rings or floor)
Performance
A. clean @ 65% X 1.1.1 X 5; rest 60 seconds
B. belly-to-wall handstand hold X 45 seconds X 3; rest 75 seconds
C1. pronated weighted pull-ups X 5-6 X 3; rest 60 seconds
C2. supinated ring FLR X 10-15 seconds X 3; rest 60 seconds
*use foot position to adjust difficulty for FLR
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proving ground 1. n. any place, context, or area for testing something, as a piece of scientific equipment, a theory, etc. 2. n. an area where dedicated individuals test their mettle by relentlessly pursuing excellence in performance based physical fitness 3. n. Louisiana's premier strength and conditioning organization
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