A. Rope climb skills
3-4x
Development
2x max effort rope hang
5 foot lock pull ups
1 sled pull/push
Fitness
5 foot lock pull ups
1.1 rope climbs (5sec rest)
1 sled pull/push
Performance
1 rope climb (2 foot locks)
1 L sit rope climb
1 sled pull/push
B. 3 rounds, each for time
15/12 cal assault bike sprint
15 burpees
15 broad jumps
Rest 2
3-4x
Development
2x max effort rope hang
5 foot lock pull ups
1 sled pull/push
Fitness
5 foot lock pull ups
1.1 rope climbs (5sec rest)
1 sled pull/push
Performance
1 rope climb (2 foot locks)
1 L sit rope climb
1 sled pull/push
B. 3 rounds, each for time
15/12 cal assault bike sprint
15 burpees
15 broad jumps
Rest 2