A. Rope climbs or pegboard ascents – Warm up, and then complete 3-8 rope climb ascents (or 2-5 pegboard ascents), resting as needed. Pick a technique point that you want to work on, and focus on that for today, e.g. accurate foot placement, pulling your knees high, standing tall before shifting your hands up, etc. Your coach can help you with this. If you’re not quite at the point where you can climb the rope yet, do 10-15 rope pulls from the floor and practice your footwork seated on a 30″ box.
B. 3 max effort sets of easy ring rows. Really push to failure on these, but do so with solid form.
C. 3 x 800 m run. Rest 3 minutes between rounds. Focus on quick, light steps, trying to minimize your contact time with the ground.