“Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription.”
- Coach Greg Glassman


Here’s a reasonably priced, comfortable, climbing rope from Norberts: http://www.norberts.net/catalog/2730.pdf

Hang Clean 5 sets, 3 reps, resting as needed between sets.
Three rounds with no rest:
20 air squats
20 Sit-ups
20 Back/Hip Extensions
Max Pull-ups
Max Push-ups

Push jerk 5 sets, 3 reps, resting as needed between sets.
Three rounds with no rest:
20 air squats
20 Sit-ups
20 Back/Hip Extensions
Max Pull-ups
Max Push-ups

Deadlift 5 sets, 3 reps, resting as needed between sets.
Three rounds with no rest:
20 air squats
20 Sit-ups
20 Back/Hip Extensions
Max Pull-ups
Max Push-ups


REST