Complete four rounds:
6 - 20m wind sprints
5 Clapping Pullups
5 FL Pulls
1 - 15' Cirque
notes:
1) The wind sprints should be performed with an all out effort.
2) Perform the Clapping Pull-ups immediately after the wind sprints.
3) The clap in the Clapping Pull-ups should occur with the chin above the bar.
4) Move immediately from the Clapping Pull-ups to the FL Pulls and then immediately to the Cirque.
5) If the Clapping Pull-ups, FL Pulls and Cirques are too easy, please increase the resistance using a weighted vest. Please note that advanced gymnasts will add anywhere from 45-70lbs to their rope climbs.
6) You may rest 2-3 minutes between rounds.