3:00 Echo bike + 3:00 Row @ easy pace
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tabletop pulses
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
3 Handstand wall walks to a plate
1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
+
Practice walking lunge variations and crossovers
* See how many steps you’ll need to cover the 7.62m, work on positions (especially for the OH lunges) until you’re confident in your execution.

** Work on your cross-over singles and doubles between the lunges. NOTE that a little heavier rope will be easier to feel (beaded one ideal) and you want to make sure you have a rope that can rotate freely at its end (vs speed rope with fixed rotational axis).
+
1-2 Rounds
6 Toes-to-bars
4 Wall-facing HSPU
2 Ring muscle-ups