Mobilize, then:
Two sets of:
15 Seconds Static Hang on Pull-Up Bar
45 Seconds Wall Sit
A.
Please watch this video on proper foot holds when climbing a rope
Every 30 seconds, for 2 minutes:
Rope Climb Mount
followed by …
Every 30 seconds, for 2 minutes:
Rope Pinch to Stand
Followed by …
Every minute, on the minute, for 5 minutes:
1-2 Rope Climbs (being as efficient with your technique as possible)
B.
Back Squat
Set 1 – 8 reps @ 65-70%
Set 2 – 6 reps @ 75%
Set 3 – 4 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Rest 2 minutes between sets
C.
35-54:
For time:
25 Dumbbell Push Press (50/35 lbs)
75 Double Unders
10 Dumbbell Hang Cleans (50/35 lbs)
75 Double Unders
25 Dumbbell Deadlifts (50/35 lbs)
75 Double Unders
10 Dumbbell Hang Cleans (50/35 lbs)
75 Double Unders
25 Dumbbell Push Press (50/35 lbs)
D.
Four sets of:
Hanging L-Sit Hold x Max Time
Prone Plank x 60 seconds
Rest as needed