20 Minute Run, Fartlek Style (400m at 80%, followed by 200m at 50%) or if no way to calculate distance, 1:20 at 80%, 0:30 at 50%

Skill WOW:

10 Minutes HS walk practice

-3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

-EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

-30 Ring Dips with 3 second pause at bottom of each

-3×5 Strict Ring Pullups to Chest, pause 3 seconds at top of each, lower yourself slowly (3 count)

-3x 7-10 Strict Deficit HSPU 7″/4″

-5 Peg Board Ascents

No Muscle ups yet?

Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups

Bar Muscle up 3×5 kip to hip

Extra WODs

AFAP- All out sprints, 3 minute rest between sprints

50/40 cal Assault Bike

40/30 Cal Assault Bike

30/20 Cal Assault Bike


3 Rounds

5 Snatch (full depth) 165/113

10 Ring Muscle Ups

15 Sandbag over shoulder 150/100lbs

1 Peg Board Ascent

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917 Old Fern Hill Rd West Chester PA 19380