For time:
1 round of:
30 push jerks
15 ring dips
3 rope climbs to 15 feet
Then, 2 rounds of:
20 push jerks
10 ring dips
2 rope climbs to 15 feet
Then, 3 rounds of:
10 push jerks
5 ring dips
1 rope climb to 15 feet
♀ 75 lb
♂ 115 lb
Scaling:
In today’s workout, be sure to pay attention to the scheme of each triplet. Rounds are increasing and reps are decreasing throughout each section. The loading of the barbell should allow you to do at least 10 reps unbroken every time you pick it up. For the ring dips and rope climbs, manage your reps, and don’t push to failure. Consider breaking the ring dips into sets of 5 to minimize fatigue and keep pushing forward through the workout.
Intermediate option / For time:
1 round of:
30 push jerks
5 ring dips
2 rope climbs to 15 feet
Then, 2 rounds of:
20 push jerks
5 ring dips
1 rope climb to 15 feet
Then, 3 rounds of:
10 push jerks
5 ring dips
1 rope climb to 15 feet
♀ 65 lb
♂ 95 lb
Beginner option / For time:
1 round of:
15 push jerks
5 jumping ring dips
3 pull-to-stands
Then, 2 rounds of:
10 push jerks
5 jumping ring dips
2 pull-to-stands
Then, 3 rounds of:
5 push jerks
5 jumping ring dips
1 pull-to-stand
♀ 35 lb
♂ 45 lb