A. Front Squats
Beginners: 5, 5, 5 @ 22x2, rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Find your 1RM, drop 10 to 25 lbs and do 2 reps x 3 sets; rest 2 min.
B. See September 29, 2011
Accumulate 7 arms only rope climbs and 30 hspu. Partition as needed. Set your hspu height to what you can do for 3-4 reps when fresh.
This is for time but expect it to take awhile.
How to Scale?
if arms only rope climb is too tough for you, do 15 chin-ups or pull-ups (static of course).
If you cannot do a strict pull-up, but you are close, have someone spot you and accumulate 15 pull-ups.
IF you cannot hold yourself over the bar for 5 sec, do 30 ring rows.
If you do not have a strict push-up, accumulate 30 reps at a height that you can do 2-3 reps in a row.