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A. Press – Every 90 seconds for 8 rounds: 3 strict presses + 1 push press.

B. 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.

C. Pistol practice – 3 sets of 5-10 weighted (if possible) pistols per leg. Modify as needed (see progressions here).