Capacity Test

For Max Reps: 4 Minutes of Rowing (for distance) Rest 60 seconds 3 Minutes of Kettlebell Swings (24/16 kg) Rest 60 seconds 2 Minutes of Back Squat (males = bodyweight; females = .75 x BW) Rest 60 seconds 1 Minute of Shoulder to Overhead (95/65 lbs.)

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