A1) Rope climb progression
Sets: 4
Reps: 2-5***
Load: BW
Rest: 60-90

***more volume for more technique (j-curl), less volume for more strength (legless, regular)
Legless
Regular
J-curl technique + the crunch + j-curl 
J-curl technique + the crunch
J-curl technique

B1) Bench press
Sets: 3
Reps: 1
Load: 95%+
Tempo: 2.0.1
Rest: 60-90

B2) Chin-ups
Sets: 3
Reps: 1
Load: BW+
Tempo: 2.0.1
Rest: 60-90

C1) 4 RFT
3 rope climbs
12 Alternating KB clean and jerk 55/35
15 strict dips (Rx=matador, Rx+ = strict ring dips)

D1) Trap 3 raise
Sets: 3
Reps: 8
Load: light/moderate
Tempo: 2.0.1
Rest: 45-60

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