warmup: 5 min row ~1300m
3x
10m high knees
10m butt kicks
10m high kicks
4 x 100m sprints
Then 5 rounds
2x muscle ups
3x Handstand pushups
4x Pistols (each leg)
10x 2pd kb swings
2 min rest btw sets
Notes: muscle ups went pretty smoothly, getting doubles on all but 1 set. i think i figured out a technique flaw i had that was holding me back. handstand pushups did not go so well, i think im just not strong statically pushing overhead. I will try to hit these one more time hard before sectionals. pistols went fine, kb swings as well.
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