TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries

Skill WOW:

10 Minutes HS Walk Practice

3x45sec Perfect Hollow Body postition Handstand Hold against the wall.  Absolutely no arch, chin tucked into chest

30 Strict HSPU, if easy, add deficit

50 Chest to bar pullups as unbroken as possible

Tabata L Sit on parallettes

Extra WOW

3 Rounds

30 GHD Situps

10/7 Ring Muscle Ups

And

500m Row or Run

5 Rope Climbs

400m Row or Run

4 Rope Climbs

300m

3 Rope Climbs

200m

2 Rope Climbs

100m

1 Rope Climb