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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

20 push-ups

30 Russian KB swings (70/44 or scale as needed).