Find your 1 rep max strict press -7 minutes Find your 1 rep max weighted strict pull up- 7 minutes
If, you are unable to complete a strict pull up, use the 7 minutes to complete 2-3 sets of 5-7 reps of negatives. These can can also be done from the ring row position.
To determine your score, add together your bodyweight + load for the pull up 1RM and divide your strict press 1RM by that number.
Example- I weight 195# + 110# 1RM pull up = 305#. My 1RM press is 175#. 175 divided by 305 = .57
Put your score on the board.
40 Double Unders
6 TGU Altng’g each rep