TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries Skill WOW: 10 Minutes HS Walk Practice 3x45sec Perfect Hollow Body postition Handstand Hold against the wall. Absolutely no arch, chin tucked into chest 30 Strict HSPU, if easy, add deficit 50 Chest to bar pullups as unbroken as possible Tabata L Sit on parallettes Extra WOW 3 Rounds 30 GHD Situps 10/7 Ring Muscle Ups And 500m Row or Run 5 Rope Climbs 400m Row or Run 4 Rope Climbs 300m 3 Rope Climbs 200m 2 Rope Climbs 100m 1 Rope Climb
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