For time:
3 rounds of:
6 Rope Pull-Up Holds
— then —
3 rounds of:
3/2 Rope Climbs
— then —
4 rounds of:
2/1 Legless Rope Climbs
Section 1:
– Rope pull up TAPS: 3 taps with left hand, 3 taps with right hand (feet off floor unless switching hands)
**Scale: seat box foot work
Section 2:
– 2-3 rope climbs: keep the amount of pulls consistent, goal is 2-3 pulls only to top- lay back and bring feet ABOVE head
**Scale: rope pinch to stand 4-8 sets
Section 3:
– 1-2 legless climbs
** rope climb max effort attempts
Every 30 secs for 3 mins: Bar Muscle-up
1 Bar Muscle-up
**1-3 BMU every 30s– pick a # you can hold for 6 sets
Scale:
— IF YOU HAVE STRICT CTB: work on POWER KIP and jumping bar MU– Coaches may SPOT HERE
— No Strict= kip work and strict pulling (Australian CTB)
3 rounds for quality of:
10/10 Barbell Bicep Curls, 45/35 lbs
15 Banded Lat Pull Downs
20 Medicine Ball Russian Twists, 20/14 lbs
3 rounds for quality of:
8 Kettlebell Hang Power Clean (Right Arm)s, pick load
8 Kettlebell Hang Power Clean (Left Arm)s, pick load
14 Alternating Bird Dogs
R Side Plank, 20 secs L Side Plank, 20 secs
8 Half Kneeling Kettlebell Windmills, pick load
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