TWOW: 20 Minute Run, Fartlek Style (400m at 80%, followed by 200m at 50%) or if no way to calculate distance, 1:20 at 80%, 0:30 at 50% Skill WOW: 10 Minutes HS walk practice, add HS walk maze if proficient 3×45 sec hollow body handstand hold against wall. No arch, chin tucked 10 minutes Freestanding HSPU practice 10 Minutes triple under practice 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 Extra WODs AFAP- All out sprints, 3 minute rest between sprints 50/40 cal Assault Bike 40/30 Cal Assault Bike 30/20 Cal Assault Bike And 3 Rounds 5 Snatch (full depth) 165/113 10 Ring Muscle Ups 15 D Ball over shoulder 150/100lbs (please drop ball onto blue mat) 1 Peg Board Ascent
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