Tuesday. Skill work

E.M.O.M. for 18 minutes alternating minutes

Minute 1: 10 Pull ups  or 3 Muscle ups (ring or bar) if doing pull ups. try to work on perfecting kipping or butterfly, even if using band. if working on muscle ups, try to work on chaining a few together and quick transitions. 

Minute 2:  Handstand walk or handstand hold practice. Wall walks and handstand holds against the wall are great skill builders here. 

Minute 3: 8 Toes to bar. Try to work on staying tight and linking a few together with an efficient kip. 

Rest 3 Minutes after skill wod then:

Every 3 minutes for 12 minutes (4 runs)

400 M run

The faster you run, the more rest you get :)