TWOW:

5 x 400m Run with 200m walk recovery at 80%

5 x 200m Run with 100m walk recovery at 90%

Skill WOW:

10 Minutes HS Walk practice, try to stay in hollow body, chin slightly tucked, add obstacles if good at hs walk

HS position Practice: against wall in hollow body position, 3×20 shoulder touches

15-20x strict false grip ring pullup + strict ring muscle up, rest as needed to complete 15-20

30 Strict HSPU, no deficit, as unbroken as possible

Pegboard ascent x 8, rest as needed

Extra WOD:

3 Rounds

25/20 Cal Assault Bike

50′ DB Lunge (regional style, 1 OH, 1 front rack) 70/50

And…

5 Rounds

500m Row

500m Ski Erg

400m Run

AFAP(as fast as possible), 2 Minute rest after each round