WORKOUT STANDARDS

1RM Snatch: 90kg

1RM Clean Jerk: 110kg

Ring muscle-ups: 8 unbroken reps

Bar muscle-ups: 12 unbroken reps

Pull-overs: 6 unbroken reps

Handstand walk: 10 meters, Unbroken

Handstand walk ramp: yes

Free handstand push ups: yes

Handstand walk pirouette: yes

Row, 1000 meters: 1:40/500m pace

1RM Snatch: 75kg

1RM Clean Jerk: 95kg

Ring muscle-ups: Yes

Bar muscle-ups: Yes

Pull-overs: Yes

Handstand walk: Yes

Handstand walk ramp: No

Free handstand push ups: No

Handstand walk pirouette: No

Row, 1000 meters: 1:45/500m pace

1RM Snatch: 60kg

1RM Clean Jerk: 80kg

Bar muscle-ups: No

Chest to bar pull-ups: Yes

Handstand walk: No

Wall-walks: Yes

Pistols: Yes

Double-unders: Yes

Row, 1000 meters: 1:55/500m pace

1RM Snatch: 65kg

1RM Clean Jerk: 80kg

Ring muscle-ups: 5 unbroken reps

Bar muscle-ups: 8 unbroken reps

Pull-overs: 4 unbroken reps

Handstand walk: 10 meters, Unbroken

Handstand walk ramp: Yes

Free handstand push ups: Yes

Handstand walk pirouette: Yes

Row, 1000 meters: 1:55/500m pace

1RM Snatch: 55kg

1RM Clean Jerk: 65kg

Ring muscle-ups: No

Bar muscle-ups: Yes

Pull-overs: No

Handstand walk: Yes

Handstand walk ramp: No

Free handstand push ups: No

Handstand walk pirouette: No

Row, 1000 meters: 2:00/500m pace

1RM Snatch: 40kg

1RM Clean Jerk: 55kg

Chest to bar pull-ups: No

Pull-ups: Yes

Handstand walk: No

Wall-walks: Yes

Pistols: Yes

Double-unders: Yes

Row, 1000 meters: 2:10/500m pace