TWOW:

8x100m Up hill sprint with sled 45/25, walk back recovery.  RPE 8

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)

-Tabata C2B/T2B, alternate every round for 8 rounds total

-3×10 Bar Muscle Ups as unbroken as possible

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 WODs:

Crossfit Open WOD 18.3-14 Minute Cap

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches, Women 78/35

Time cap: 14 minutes

AND………

Tabata 8 Rounds of each, alternating movements every 20 seconds.  RPE 8

Burpees

Assault Bike

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