Skill: Rope Climbs and muscle-ups
Complete 5-10 Rope Ascents (or modified). While waiting on a rope work on Muscle-up drills.
10 Rounds for max reps:
1 minute Double-unders*
30 sec rest
30 sec Push-ups**
30 Sec rest
*For the first 5 rounds NO scaling the double-unders. Work on them, use the time to practice. After 5 rounds scale to single-unders if needed.
** Push-ups - Make them count - do them right and full range of motion. Only count good reps - get stronger, get better. Scale by elevating your upper body on a barbell across the racks or parallette.