15m - Dynamics

Strength - 25m to complete 4 supersets:

  • 4 Paused Front Squats at 5-15lbs over last week

  • Strict CTB - add one rep to exactly what you did last week!

Increase guide for sCTB - NO CHIN OVER PULL UPS ALLOWED THIS PROGRESSION:

  • Add 1 rep to each set of strict CTB

If you performed the modification last week:

  • 4, 2s count CTB Negative (banded if necessary) + 4 CHALLENGING ring rows each set, 1s hold at top

MetCon - 6m AMRAP:

5 Strict HSPU (or DB Strict Press)

10 Box Jump Overs 24”/20”