10 minutes to find weighted pullup 1RM (arms must begin totally straight from a deadhang…no jumping, no elbow flexion)….to get on the board, external load as a percentage of body weight is used and must be verified by scale.
10 minutes to find front squat 1RM
For time:
800m Run
10 Knees to Elbows
20 Goblet Squats (24kg / 16kg)
30 Deload Pushups
40 Rocket Jumps
50 Plate Thrusters (20kg / 15 kg)
40 Rocket Jumps
30 Deload Pushups
20 Goblet Squats (24kg / 16kg)
10 Knees to Elbows
800m Run