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. 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. 10 minute AMRAP of:
5 overhead squats (135/95, or scale to a challenging weight)
7 power cleans
9 deadlifts.