– Strength: The focus today is on specific strength for the upper-body with the rope climb and the ring dip done as a superset. All sets should be challenging.
– Conditioning: Benchmark workout that is about pacing and leaving a little in the tank for the last set of Burpee Box Jumps. S20H should be capable of being done in 7-10 reps. Effort around 80%.


1a) Rope Climb: 1/4 x 2-3. Rest 45s.
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– L2/L1: Ground to standing with rope x 3 reps.
– More on Rope Climb Scaling

1b) Strict Dips: 1/4 x 10-12. Rest 45s
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips
– L2/L1: Box Dips
2) Ensure all scaling is correct for “Nutshell”


For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps

L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees No Box) (65, 45)
12:00 Time Cap


25 Banded Triceps Pushdowns (light band)
25 Straight-arm Banded Pulldowns (same band)