08.19.2026

Strength
gymnastics skills
A. strict pull ups
3 sets 
10 toe assisted pull ups (make these as hard as you can)
10 banded pull ups

or

B. Strict HSPU
piked box hspu 3 sets of 5 reps
if that's easy, do deficit piked box hspu- use two plates on the ground for your hands
then
3 x 3 eccentric HSPU on the wall- try these as slow as possible

WOD
"New Damage"
6 rounds for time
200m run
4 pull ups (55+ 3 reps)
8 wall balls 20/14 (55+ 6 reps)
10 box jump overs 24/20" (55+ 8 reps)
8 wall balls 
4 pull ups
rest 1:00