TWOW: 1200m Run, 800m Run, 600m Run, 400m Run, 200m Run Rest 2 Minutes between each, RPE 7-8 Skill WOW: 10 Minutes HS walk practice, add obstacles if advanced 3×45 sec hollow body handstand hold against wall. No arch, chin tucked 15-20 toe to bar into ring muscle up, rest as needed between reps 3 ME unbroken bar muscle ups (if no bar muscle up yet, 3×5 kip to hip), rest as needed between sets 30 Deficit HSPU as unbroken as possible 6x Pegboard ascents EXTRA WOWs: New Triathlon 1 mile Ski Erg 1.5 mile Assault Bike 2 mile Run
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