Go / No Go or Pass / Fail (Record reps completed):
5 Front Squats 70/45 kg
5 Overhead Squats 45/30 kg
5 Deadlifts 102/70 kg
5 Kettlebell Swings 32/24 kg
3 Thrusters 61/43 kg
15 10ft Wall Balls 20/14 lb
5 Squat Cleans 61/43 kg
5 Push Jerks 61/43 kg
3 Squat Snatches 61/43 kg
5 Presses 43/30 kg
5 Push Presses 61/43 kg
5 Sumo Deadlift High-pulls 43/30 kg
3 Pull-up – Chest To Bar (2 women)
5 Ring Push-ups
10 Kipping pull-ups
5 Pull-ups – Strict
2 Rope Climb 15′
3 L Pull-ups (2 women)
3 Muscle-ups (2 women)
25 Push-ups
5 Slapping Push-ups (3 women)
10 Bar Dips (5 women)
5 Ring Dips (3 women)
5 Handstand Push-ups Strict (3 women w/ 1 AbMat)
10 Burpees
10 GHD Sit-ups
10 Ring Knees-to-Elbows
10 Box Jump (Rebounding) 24″/20″
3 Pistol – right legs
3 Pistol – left legs
10 Double Unders

Post total skills/reps completed.

Standards:
Front Squats: Crease of hip below parallel, full hip extension at top of squat
Overhead Squats: Crease of hip below parallel, full hip extension at top of squat
Deadlifts: Full extension at top, hands stay on bar for all five reps
Kettlebell Swings: Arms must stay straight and ears in front of arms in overhead position
Thrusters: Crease of hip below parallel and ears in front of arms in overhead position
Wall Balls: Crease of hip below parallel. Ball must touch OVER the 10’/9′ mark. Must catch ball every rep, Drop = fail
Squat Cleans: Must catch bar in full squat with crease of hip below parallel. Must open hip, elbows in front. Hands stay on bar for all five reps
Push Jerks: Ears in front of arms in locked out overhead position. Push or split
Squat Snatches: Must catch in squat with crease of hip below parallel. Must stand to open hip. Keep hands on bar for all three reps. (keep attempting as long as you get three in a row and don’t let go)
Press: Ears in front of arms in locked out overhead position, no knee bend or dip
Push Presses: Ears in front of arms in locked out overhead position
Sumo Deadlift High-pulls: Elbows above bar at top, bar under chin
Pull-up – Chest To Bar: Chest must touch bar, full arm extension at bottom
Ring Push-ups: shoulder below elbows at bottom, full lockout, maintain plank, no resting on floor
Kipping pull-up: Chin must clear bar, full arm extension at bottom
Pull-up – Strict: Chin must clear bar, full arm extension at bottom
Rope Climb 15′: start standing on floor, no jump, must touch over 15 ft. line
L Pull-ups: Toes above hips at start and end of pull-up. Can lower the legs at every rep, but toes must be above hip before you start pull-up
Muscle-ups: Must turn palms out at bottom prior to beginning movement. Must turn palms forward when over the rings before returning to start position. Must not come off the rings for all three reps
Push-ups: shoulder must go below elbows at bottom, full lockout, maintain plank, no resting on floor, no thighs on floor
Slapping Push-ups: Touch chest to deck, then both hands must touch the chest when at top
Bar Dips: shoulder below elbows at bottom, kip allowed
Ring Dips: shoulder below elbows at bottom, turn out palms at top
Handstand Push-ups: Head to floor, full lockout, strict, no kip
Burpees: Chest-to-deck w/6″ jump, unbroken
GHD Sit-ups: one hand touches ground, then touches post
Ring Knees-to-Elbows: knees must touch elbows, arms straight
Box Jump (Rebounding) 24″/20″: jump as soon as feet hit ground, full open hip
Pistol – right legs: leg cannot touch ground, ankle depth
Pistol – left legs: leg cannot touch ground, ankle depth
Double Unders: unbroken, no snags

Men can have 8 No Go/Women 10 No Go
Test movements in order, at conclusion of test athlete may re-test any fail for one more attempt.

Post results to comments. Log results online (Beyond the Whiteboard)

Thrusters