Monday Group Strength and Conditioning

3 rounds for time of:

-400-m run or 500m row

-15 ring dips

-2 legless rope climbs

Rope Climb Scale: Attempt as much of the rope climb in L-sit position as possible. Don’t worry if you come out of L-sit. Scale legless rope climbs by grabbing as high as you can on the rope (jump if you can) and doing a controlled legless descent. Use 3 descents to count for rope climb. The next scaling step would be 5 strict pull ups per rope climb. Use singles if needed. The next scale would be to accumulate 20 seconds with your chin over the bar as one rope climb.

Scale dips using bands or full range of motion on rings

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