A. Rope climb / pegboard practice:
- 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-8 pegboard ascents. If you have the strength, try the legless (arms only) rope climb.
- 3 max effort sets of single-arm ring rows. Try to keep your body square, i.e. don’t let your free arm side drop towards the ground.
B. 5 rounds for time of:
25 Russian KB swings (70/44)
5 clapping push-ups + 10 push-ups
Then:
6 laps suitcase carry (1 heavy DB or KB)
10 laps shuttle run.
If you can’t get your hands fully off the ground for the clapping push-ups, just focus on coming up quickly so that the palms lift off the ground as much as possible. If you’re not able to do at least 10 clean regular push-ups on the floor, skip the dynamic push-ups and just do 15 (or an appropriate number for your abilities) regular ones.