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. 8 rounds for time of:
4 “clusters” (clean + thruster) with 2 DBs
8 burpees.
Rx weights would be 2×50/2×35. Weights should be challenging. Your minimum is to do each round unbroken, i.e. finish your DB work unbroken, and move straight into your burpees. Do NOT drop your dumbbells. If you can pick them up, you can put them back down!