Stimulus
- At the beginning of our last cycle "Silverback" we tested our 5rm back squat. After 2 full cycles and 16 weeks of hard work we are finally getting to re-test!
- Let's make no more than 5 attempts at our 5RM.
- Record your heaviest successful set of 5 reps.

(10:00 time cap)
Stimulus
- Conditioning Category: Threshold
- The weight on the bar should be a weight that we could complete 15+ squat cleans unbroken when fresh.
- The ring dips are kipping ring dips. If you cannot complete 10+ ring dips unbroken when fresh, reduce the reps.
- This is meant to be a quick workout, so scaling appropriately is important here.
- The 21's should be completed in under 4:00
- The 15's should be completed in under 3:00
- The 9's should be completed in under 2:00
- Score: Time

Modifications
SQUAT CLEANS
- Power Cleans
- Double Dumbbell Squat Cleans

RING DIPS
- 12-9-6 Strict Ring Dips
- Bar Dips
- Box Dips
- Bench Dips
- Use a Banded
- Feet Supported Ring Dips
- Jumping Ring Dips

Stimulus
- The tempo ring rows should have a controlled 5s descent. Squeeze the butt in order to keep the body rigid.
- The weighted glute bridges should be completed by holding a dumbbell across the hips. Athletes can use the same dumbbell across or increase weight each set.
- The seated abductions can be completed with a Hip Halo, small band, or a regular size band (wrap 2 times around the legs to make it smaller).
- The arms should stay completely locked out on the banded pull-apart with the shoulders and traps pressed down. Use a thin band for these.