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 OR try doing two rope climbs one after the other. For the regular rope climbs, aim to get to the top in as few pulls as possible.
- 3 max effort sets of rope pull-ups. Scale up to doing these from a seated straddle position.
B. From crossfit.com on Dec 20 2016 (https://www.crossfit.com/workout/2016/12/20#/comments):
10 thrusters (135/95)
50 double-unders
8 thrusters
40 double-unders
6 thrusters
30 double-unders
4 thrusters
20 double-unders
2 thrusters
10 double-unders.
This should be hard and fast. The thruster weight should be moderately challenging, but you should be able to complete the longer sets in two sets at most (ideally one set). Scale to 60-70% of your 1 rep max. Scale the double-under numbers if needed.