Test 1: Aerobic Capacity |
2000m Row 50 Lateral Burpee over the Rower 1000m Row For Time (20 Min Cap) |
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Test 2: Strength |
5 Rep Max Overhead Squat Highest weight completed (7 min Cap) |
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Test 3: Bodyweight Endurance |
For Time: 40-20-30-10 Handstand Push-ups Chest to Bar Pull-ups
PLEASE READ THE REP SCHEME CAREFULLY! IT IS NOT A TYPO. THE REPS GO DOWN TO 20 IN ROUND 2 THEN BACK UP TO 30 IN ROUND 3! The time cap for Test 3 for all divisions is 10 minutes. |
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Test 4: Mixed Modal |
As many rounds as possible in 8 minutes of: 12 Wallball Shots (20#/14# to 10 feet) 9 Deadlifts (225#/155#) 6 Ring Muscle Ups |