Skill Work:

Low Ring Skill Work (Ring Support + Ring Dips)

Workout:

For Time:
Run 500m
5 Wall Climbs + 1 second pause at inversion
10 KB Goblet Reverse Lunge per leg
10 Hand-Release Push-Ups + 1 second pause at lockout

Run 400m
4 Wall Climbs + 1 second pause at inversion
8 KB Goblet Reverse Lunge per leg
8 Hand-Release Push-Ups + 1 second pause at lockout

Run 300m
3 Wall Climbs + 1 second pause at inversion
6 KB Goblet Reverse Lunge per leg
6 Hand-Release Push-Ups + 1 second pause at lockout

Run 150m
2 Wall Climbs + 1 second pause at inversion
4 KB Goblet Reverse Lunge per leg
4 Hand-Release Push-Ups + 1 second pause at lockout