TWOW:

2 mile run at RPE 6

Skill WOD:

-10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level

-3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

-EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

-3×10 Per Leg Weighted Pistols 53/35

-EOMOM 10 Minutes- 5/3 Ring Muscle Ups and 5 Freestanding HSPU

No Muscle ups yet?

Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups

Bar Muscle up 3×5 kip to hip

EXTRA WOD:

30-20-10

Alt Pistol

HSPU

 

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