A. Rope climb practice:
- 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope)
- 3 max effort sets of rope pull-ups (from standing, or from a seated position with legs in straddle)
- 3 max effort sets of supinated body rows at 31X3 tempo.
B. With a partner:
15 minute AMRAP, with one person working at a time:
40 DB squat cleans (45/30)
40 pull-ups
40 DB push presses (45/30)
40 KB goblet squats (70/44)
40 burpees.
Partition the work as needed. Scale weights and movements as needed.