TWOW:

1 Mile Time Trial (as fast as possible) 10 minute rest, then 10x100m Striders (long stride, about 60% speed) 100m walk back recovery

Skill WOW:

10 Minute HS Walk Practice (if can walk 50ft unbroken, add obstacles)

3×45 sec hollow body holds against wall, absolutely no arch, chin tucked

EMOM 5 Minutes:

1 Strict Ring Muscle up + 2 kipping Ring muscle ups (accumulate 10-15 ring muscle ups with no time constraint if new to muscle ups)

Peg Board 1 ascent every other minute for 10 minutes (if new to peg board, go up as high as you feel comfortable)

 

Extra Conditioning:

3 Rounds

30/20 Cal Assault Bike

20 Russian KB Swings 106lb/88lb

And

3 Rounds

50ft HS Walk

50ft Axle Bar Front Rack Lunge 155/105

Rest as needed between rounds, not for time