10x 100m sprint forward, 100m jog backward
Really focus on hamstrings on backward jog. Sprint at 9 RPE jog at 5 RPE
10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level
3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest
5x Peg Board climb, rest as needed in between. Peg board tips: Try to use false grip instead of neutral grip. Stay close to the wall, keep arms bent. Keep chin above pegs. Keep knees bent and push balls of feet into wall. Shoes with good tread will be best.
EMOM 5 Minutes of 5 Strict C2B Pullup AND 5 Strict Ring Dips (do both each minute)
EMOM 5 Minutes 4/3 Ring Muscle Ups
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
30 GHD Situps
50 ft Yoke Carry, must go 25′ put yoke down and 25′ back, heavy but unbroken for each 25′
20 C2B Pullups (go for unbroken every round)