2x 800m Run at RPE 7.  Two minute rest between

2x 400m Run at RPE 8.  Two minute rest between

5x100m all out sprints. Two minute rest between

Skill WOD:

-10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level

-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)

-10 Minutes Ring HSPU practice

-EMOM 5 Minutes as a complex, 2 ring pullups, 2 ring muscle ups, 1 ring dip

-10 Minutes triple under practice

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


Double Jackie

2000m Row

100 Thrusters 45lbs (male and female weight)

60 Pullups


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917 Old Fern Hill Rd West Chester PA 19380