Day 1
A) Back Squat 1RM
B) 1RM Weighted Pullup
C) Max Deadhang Pullups
Conditioning Test 1:
“Karen”
150 Wallballs for Time
(10 min cap)
Day 2
A) Hang Power Clean 1RM
B) Push Press 1RM
C) 1RM Weighted Bar Dip
D) Max Ring Dips
Conditioning Test 2:
A) AMRAP Double-unders in 60sec
B) AMRAP Kipping Toes to Bar in 60 sec
C) AMRAP Burpees in 60sec
Rest as needed between each of these AMRAPs.
Day 3
A) Deadlfit 1RM
Conditioning Test 3:
“Fran”
21-15-9
Thrusters (45kg/30kg)
Kipping Pullups
(if you can do less than 5 kipping pullups, do the OPEX test instead)
Bonus Tests (if you do more than 3 sessions/week or finish early)
A) Front Squat 1RM
B) Thruster 1RM
C) Turkish Getup 1RM
Conditioning Test 4:
500m Row for time
