Test:
1 round Max effort strict pull ups*^
* Must remain on the bar can rest for no longer than 5 seconds at the dead hang
^ if you can not complete a strict pull up use a band that will allow you to get your chin over the bar. Then complete the test with the band
Strength: In specified groups
Group 1: 5x2 Off the box eccentric pull ups and one set of max hold with chin over the bar
Group 2: 4x4 and 1 set of max effort at the end
Group 3: 4x8 and 1 set of max effort at the end
Conditioning: 2 Rounds for time of the following. Each partner MUST complete half the work. One works at a time
Run 400m
26 Push ups
Run 400m
26 KB swings
Run 400m
26 Toes to bar
Run 400m
26 Deadlifts
Run 400m
26 Wall Balls
Run 400m
26 Box jumps