A. Rope climb practice (work through these sequentially):
- Accumulate 3-10 rope climbs, depending on your ability (scale to rope pulls from floor)
- 3 max effort sets of rope pull-ups (from a dead hang, both hands on the rope, do a pull-up) (may be done with a foot assist if needed)
- 3 max effort sets of easy ring rows
B. 3 rounds for time:
Run 400 m
30 Russian KB swings (70/44 or scale as needed).