Strength/Skill:

• 2-4 x Strict HSPU (do negatives if not there yet/deficit till 2-4 reps is a challenge)
• Follow up with 20-30s Ring Dip Support Hold
• 50-100 x Unbroken Double Unders
  

Metcon: Rest 1:1

• 1 x 800m Run
• 2 x 400m Run
• 4 x 200m Run
• 4 x 100m Run