5 rounds for time:
36 double-unders
12 thrusters (55/75 lb)
1 rope climb (15 ft)
– Rope climb begins from the seated position.

TIMECAP: 15:00

DYNAMIC WARM-UP | 8:00
1 set:
30 jumping jacks
10 alternating spiderman stretches

1 set:
:20 single-unders
10 air squats

1 set:
:20 double-unders
10 front squats (empty barbell or training bar)

1 set:
:20 double-unders
10 push presses (empty barbell or training bar)

1 set:
:20 double-unders
10 thrusters (empty barbell or training bar)

ROPE CLIMB PROGRESSION AND PRACTICE | 10:00
5-10 pull-to-stands
1:00 foot hook
1:30 foot hook + 1 pull + re-establish foot hook
1:30 rope climbs
1:30 starting from seated

WORKOUT PREP | 5:00
1 set:
:20 double-unders
– Rest :10
:20 thrusters
– Rest :10
1 rope climb

POST-WORKOUT SKILL WORK | 10:00
4 sets:
3 weighted strict pull-ups
4 wide-grip strict pull-ups
5 strict pull-ups

STRETCHING | 5:00
Accumulate:
1:00 banded shoulder stretch/side