Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands

Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)

Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows

Progression // Focus

1) Rope Pull-to-Stand // Pulling strength

2) Hang + Footlock // Able to hold body weight while athlete establishes
footlock.

3) Footlock + 1 Pull // Stand up on a secure footlock then reach as high as
possible for the next pull. Then establish the next footlock.

4) Rope Climb Practice or Scaling Practice

Back Squat Drills:

2 Rounds
5 Deadlift (45/35#)
5 Hang Power Cleans
5 Push Press or Jerk
5 Behind the Neck Strict Press
5 Back Squat

For Time:

21 Back Squats (body weight)
7 Rope Climbs
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs

Intermediate:
Back Squat 1/2 BW
3, 2, 1 Rope Climbs

Beginner:
Back Squat 1/4 BW
9,6,3 Rope Pull to Stands

2 Sets
:30 Standing Quad Stretch / Leg
:30 Pigeon Stretch / Leg