10 minutes to find a weighted pullup 1RM (must have 2 sec with arms completely straight pause before beginning each rep)….attempts for record board require a weigh-in for % of bodyweight to be calculated
DB Push Jerk 4×6
Barbell Split Squat 4×5 (shoot for 50-60% of your back squat max)
For time
600m Run
50 Reps of Burpees or Pullups “McGhee Style” (split however you want)
300m Run
50 Reps of Burpees or Pullups “McGhee Style” (split however you want)
100m Run
50 Reps of Burpees or Pullups “McGhee Style” (split however you want)