Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.
50 Calorie Row
10 Rope Climbs, 15′ Ascent
(TIMECAP: 15:00, TARGET INTENSITY: 9)
Pullups: Reduce repetitions to be completed in 3:30 or less.
MOD1: Banded Pullups
Row: Reduce calories as necessary for completion in 3:30 or less.
Rope Climbs: Reduce repetitions to be completed in 3:30 or less.
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls
Front Squat 4RM, then 90%x4x3
1) 5 Sets:
5 Ring Tap Swing + Hip Up Row
5 Low Ring Transition Rock
0:30 Hanging L-Hold or Tuck Hold
– Ring Tap Swing + Hip Up Row (video): https://www.youtube.com/watch?v=bCyHUBdimzc&feature=youtu.be
2) 5 Sets:
5 Planche Rocks w/0:05 hold
1:00 Hollow Hold
– Planche Rocks (video): https://www.youtube.com/watch?v=JODNnhDvHOY&feature=youtu.be