A. 3 Rounds of(11:00min):

 

1:00min Plank on Med Ball

1:00min Med Ball Forearm Carry

1:00min Walking Lunges with Med Ball Forearm Carry

1:00min Rest

 

B. Test:

 

ME Push-Ups

 

C. Test:

 

ME Strict Pull-Ups

 

D. Test:

 

5RM Weighted Push-Ups

 

Note: If you don’t have 5+ Push-Ups yet perform 5-5-5 SB Floor Presses

 

E. Test:

 

3RM Weighted Pull-Up

 

Note: If you don’t have 3+ Pull-Ups yet perform 5-5-5 Pull-Ups with Feet support from Box with slow descent.

7 Rounds for time of:

 

15 Pull-Ups

25 Air Squats