Based off your 1RM Deadlift: For time: 21 lunges (hold bar in the front rack position) 75/45 200 meter max effort sprint (rest ratio of 1:1) example; if it takes the athlete 3 mins to complete this round there will be a 3 min rest. 15 front rack lunges 75/45 200 meter max effort sprint (rest ratio 1:0.5) if it takes the athlete 2 mins to complete round res half, 1min. 9 front rack lunges 75/45 200 meter max effort sprint
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