15m - Dynamics

5m - Front Squat Prep

20m - Establish a 1RM Front Squat

5m - Establish a Max set of strict pull-ups and a max set of strict dips.

*For the max strict movements, athletes will pair up and judge each other to hold each other accountable for full ROM, and no lower body assistance.

**If athletes cannot do a strict pull-up or strict ring dip, they will use a band/s for the strict pull-ups, and perform push-ups instead of ring dips for the testing. I will include details for the strength progression piece of it later.

MetCon - FT:

500m Row