Speed/Endurance:
15 Minutes of:
-Sprint 50 Meters
-Walk 50 Meters
Skill Day
3 Rounds of: (not timed)
-10 strict pull-ups
-10 Ring dips
-10 Handstand push-ups (wall climbs sub)
-10 Toes to bar
-10 Ring rows
-5 Muscle-ups
-2 Rope climbs
Accessory work: 3 x 10 sandbag get-ups