500 400 300 200 100 m Run and row each increment back to back, no rest
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.
Tabata C2B Pullups-try to stay consistent each round
20 reps toe to bar bar 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
Regionals 2018 Event 6
4 Rope Climbs
16 Thrusters 155/103
3 Rope Climbs
2 Rope Climbs