Oly. Power Lifts + "The Gymnastics Total"

Muscle Snatch Heavy Single:

50kilo

Power Snatch: 3 x 4

55kilo

Power clean+Push Jerk: 3 x 4

70kilo

a. glute ham raises x 5 x 5

b. box jumps x 3 x 5 , 45 inches box

"The Gymnastics Total"

Max Strict Muscle-ups 4-3-3

Max Handstand Push-ups 12-12-9

Max L-Sit 30s-30s-28s

First round was the best: score=46. You just add up the numbers from your best round.