Max Chins/Max Pushups/Max Press
Warm up each of these by doing a couple sets of low reps of the movement right before your max effort. In other words, do a couple chins before your max chin, do a few pushups before your max pushups, etc…
Chins – Palms facing away, chin over the bar. Arms don’t need to be in full extension at the bottom (lowered all the way down) to avoid shoulder nastiness, but it should be close. You get one set for max reps.
Pushups – One set – Chest, not stomach touching the ground. It’s not a speed test, so don’t punch the floor to death.
Press – kettlebell press to overhead. This is a strict press, no help from the legs. Keep everything tight during the actual press – remember you are taking a heavy, large iron weapon directly over your face until your arm collapses – be smart. End the set a rep earlier than death. One set right, one set left.