TWOW-

200m run, 200m jog X8 intervals-Run at 80%, jog at 50%

Skill WOD

10 Minutes Handstand Walk Practice

EMOM 5 Minutes

5/4 Ring Muscle Ups (unbroken if possible), if do not have consecutive muscle ups yet, accumulate 15 total reps

30x ring dips with 3 second hold at bottom of dip

5 Minutes Triple Under Practice

 

Extra Conditioning

Extra WOD
3 rounds
2 Legless Rope Climb
15 Steps OH walk with axle bar 155/105