1) Complete for time:
2) Complete for max reps in one minute
3) Complete for max reps in one minute
4) Complete one Max effort hanging set of:
*Your score will be total number of reps combined, the run will be scored with a + or – 200 points. 9:00 minutes = 200 points. Every second above or below 9:00 will be + or – 1/2 point. A run time of 10:00 = 170 points. A run time of 8:56 = 202 points. Strict pull-ups = 3 points each while Kipping and banded pull-ups = 1 point each. The push-ups and sit-ups are 1 point each.
Excellent score =400+ points
Great score = 350+ points
Good score = 300+ points