A. Bear complex; build to a tough single (not a max) of one time through the complex.
Only the back rack push press felt challenging. I felt like I shifted into my toes on my dip and did not drive enough from my heels. This would be my limiter if I was to try a heavier load.
https://youtu.be/klnhTn-mPnk
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Skills assessment/testing
B1. 7 Box Jumps @ each of 20/24/30
https://youtu.be/iXZxT0BJfic
B2. Single arm OHS (light kb, both sides)
https://youtu.be/iXZxT0BJfic
B3. handstand walking (couple of attempts)
https://youtu.be/JuFH1z2K_qE
B4. Bar and ring muscle ups (a couple unbroken of each)
bar felt great and felt a little off today on the rings. the only attempts I made today were the ones on the video so probably should have hit a couple practice reps
https://youtu.be/Xh_LUduRY0s
B5. Pistols; (5/leg as fast as possible)
same as the muscle ups, should have hit a couple warm up reps
https://youtu.be/BaaQN46TaUg
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C. – full spinal flexion/extension x 3
hope this is what you are looking for
https://youtu.be/Vvu3M12dNAM
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D. Airdyne – 10 sec fast, 50 sec slow spin x 8
This kind of sucked, thank goodness it was only 10 seconds.
Assault Bike
1st – 1100+ watts
2-4 – 1200+ watts
5th – 1300+
6th – 1100+
7-8 – 1200+