**Complete as many reps as possible in 20 minutes of the following ascending ladder rep scheme of:**

**1 Power Clean (205/140)**

**1 Muscle Ups**

**2 Power Cleans (205/140)**

**2 Muscle Ups**

**3 Power Cleans (205/140)**

**3 Muscle Ups
**

**Continue on through 4/4…5/5…6/6 and so forth.**

**1) 5 x 1 Squat Snatch + 1 Overhead Squat**

**Instructions for testing:**

**Please do not exercise, eat, or drink for 2 hours before your test, and wear or bring form-fitting clothing. Appropriate clothing is:**

**Men: spandex compression shorts**

**Women: spandex shorts and sports bra, one-piece bathing suit, or two-piece bathing suit (no underwire)**

**Please arrive at least 5 minutes before your appointment start time.**

**For the test to be $30 we must have minimum of 30 people. If less than 30, test will be $35. Please pay Erik or Allison check or cash prior to test to keep the testing on schedule.**

**Register for test time HERE**

**“Shed The Winter Coat Before Winter Rules” HERE**

**“I think I just ate my willpower.”~Author Unknown**

6 full + 7Power cleans @225

SWod 205

7 full + 4 PC (75lbs)

8 full + 9/2

7 Full+8+15 (45lbs)

Green/Red Banded pull ups

9 full +10+7

Swod 185/195/205

WOD: 6 full + 7 + 2 @95lb (Pull-ups & Push-ups X 3)

SWOD: 75lb

SWOD 90 lbs

WOD 6 full + 7 PC (120 lbs with muscle ups)

SWOD- 65lbs

WOD – 7 Full +8pc+24 pu (80lbs)

SWOD 75lbs

WOD 6 full + 7PC +15DPU(105lbs)

WOD – 7 Full+8+15 (115/3x Bar Rows/3x V-ups)

SWOD – Clean Pulls @185/215/245

7 full (205)

Squat snatch – 155/175

6 full + 7 + 4 @ 205lb & MU’s

WOD: 8 full (140)

SWOD 85

6full + 7+ 21

8full + 9/4

SWOD – 75lbs

WOD – 6 Full + 7PC + 21PU (90lbs)

9 full + 10 PC

7 Full+2 @ 185 Pull ups & Push ups

8 full+9pc+10pu @205lbs

WOD 8 full +7 PC@130 and BMU

6 full + 7

Swod 185

6 full + 4 @105 (3 PU, 3 DL PU=1 MU)

SWOD 120lbs

WOD 8 Full + 2 PC

7 full + 8 pc + 14 pu @ 80lbs & blue band pull-ups

7 full + 4PC (105 lbs. /deloads and pullups)

6 FULL @ 185 (Pushups and Pullups)

6 full @ 95 (push & pull)

SWOD @ 95

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