9/5/25 - Friday

EGA Test 3 

8 Minutes to find a 1RM Weighted Pullup

*If you don't have strict pullups yet, do a max effort bar hang

Rest 2 minutes...

For Time:

400m Run

2-2-2-2-2 Rope Climbs (15ft)

15-12-9-6-3 Clean and Jerks 

400m Run

*25 minute cap

T1- You pick the weight and 10 Single Arm Ring Rows (5R/5L) instead of Rope Climbs.

T2- 115/75

T3- 135/95 and 20ft Rope Climbs

T4- 135/95 and Legless Rope Climbs (15 ft)

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Couch Stretch 1:00 each side