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