4 Rope Climbs
20 Ring Dips
In what is remaining of 5 min.,
perform Handstand Push-ups.
Today’s effort is more focused on skill work, so we’re looking for you to manage your pace, perform movements with virtuosity, and not go until failure. On the Rope Climbs, whatever variation you are performing, challenge yourself in terms of complexity. It shouldn’t be a variation that is easy for you and should take about 90 sec. – 2 min. at the most.
For the Dips, the volume is relatively moderate. It should be an amount that can be broken up into 2-3 sets in the first couple of rounds and perhaps 3-4 sets for the last 2 rounds. This portion should take no longer than 60-90 sec.
With the remaining time, perform HSPU or Bear Crawl. You should have a minimum of 1 min. to accumulate reps, ideally 90 sec. – 2 min. Break up the reps from the get-go to stay fresh and avoid failure, as you have no rest going into the Rope Climbs immediately after. Small chunks with short breaks until the very end.