Essentials:
A.
Yearly Benchmark
‘Joker’ (scaled)
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 155/105
1-2-3-4-5-6-7-8-9-10
Hanging Knee Ups
B.
15 min emom
1.15 sec bottom of Push Up Hold + 5 Box Dips
2.25 sec Plank on Elbow + 5 rope sit to Stands
3.35 sec Wall Sit + 10 V Ups
Fitness
A.
Yearly Benchmark
‘Joker’
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
1-2-3-4-5-6-7-8-9-10
Toes to Bar
B.
15 min emom
1.15 sec bottom of Ring Dip Hold + 5 push Ups
2.25 sec handstand Hold + Rope Climb
3.35 sec Wall Sit + 10 V Ups
Performance
A.
Yearly Benchmark
‘Joker’
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
1-2-3-4-5-6-7-8-9-10
Toes to Bar
B.
15 min emom
1.15 sec bottom of Ring Dip Hold + 5 Ring push Ups
2.25 sec handstand Hold + 1 L Sit Rope Climb 12ft
3.35 sec Wall Sit + 10 V Ups