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
— 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


Every 2 mins for 12 mins, alternating between:

5 Bench Press, 0.75x bodyweight

5 Strict Pull-ups