A. Rope climbs or pegboard ascents – Warm up, and then complete 3-8 rope climb ascents (or 2-5 pegboard ascents or legless rope climbs), 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. 2 max effort sets of strict pull-ups, then 2 max effort sets of easy ring rows.
C. 3 rounds for time of:
30 Russian KB swings
60 double-unders
400 m run.
C. 3 sets of 10-25 GHD sit-ups.