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
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