F.A.S.T.

Perform the following tests: L-sit for time. Handstand walk for distance. Chest to bar weighted pull-up for load. Snatch 1 rep for load.

For time: Run 6k 60 Burpee pull-ups

10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box jump, 30 inch box GHD sit-up

Behind the neck Jerk 1-1-1-1-1-1-1

21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat

For time: Bike 3000 meters 75 Kettlebell swings, 1.5 pood Row 1000 meters 60 Wall ball shots, 20 pound ball Run 800 meters 45 Pull-ups

Four rounds for time of: Run 400 meters Powerclean 15 reps Bench Press 15 reps Rest 2 minutes

10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box jump, 30 inch box GHD sit-up