15m - Dynamics
Strength - 25m to complete 4 supersets:
5 Paused Front Squats at 85% of 5RM
“##” Strict CTB (see below)
Starting guide for sCTB - NO CHIN OVER PULL UPS ALLOWED THIS PROGRESSION:
If max sCTB was 1-3, use the 'banded sCTB' scaling below but don't use a band for negatives.
If max sCTB was 4-6, subtract 2 reps from max, and start there.
If max sCTB was 7-10, subtract 3 reps from max, and start there.
If max sCTB was 10+, subtract 4 reps from max, and start there.
If you performed Banded sCTB during the test:
3, 3s count CTB Negative (banded if necessary) + 3 CHALLENGING ring rows each set, 1s hold at top
MetCon - 7m AMRAP:
8 Jump Squats
10 Push Ups