Warm up:
3-5 muscle ups emom X 7 min
Rest 3 min
7 minutes to work on a handstand skill you don’t really do all that well.
A) 200m+10 ttb+400 m run+20 ttb+800 m run 30 ttb
B) 200m+5 mu+400 m run+7 mu+800 m run 9 mu
C)200m+20 hip ext+400 m run+40 hip ext+800 m run 80 hip ext
D)class workout