A. 5 min practice straight arm legless rope climb
+
5 min peg board practice
+
Skin-the-cat on rings + Strict ring muscle-up
*Take a few attempts at the complex

B. Accumulate 50 wall-facing hip taps – https://www.youtube.com/watch?v=wRAruFht5iQ (tap the hip though)

C. 5 sets:
45s handstand walk as far as possible
-Rest 90s

D. @ 85%:
1000m row
100 double-unders
500m row
100 double-unders
+
(Rest 5 min)
+
@ 85%:
1 mile assault bike
30 box jumps, step down (24/20)
.5 mile assault bike
15 box jumps, step down (24/20)