Competition/Skill WOD Week 45

2x 800m Run at RPE 7.  Two minute rest between

2x 400m Run at RPE 8.  Two minute rest between

5x100m all out sprints. Two minute rest between

Skill WOD:

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

-3 x 45 sec 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)

-10 Minutes Ring HSPU practice

-EMOM 5 Minutes as a complex, 2 ring pullups, 2 ring muscle ups, 1 ring dip

-10 Minutes triple under practice

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:

Double Jackie

2000m Row

100 Thrusters 45lbs (male and female weight)

60 Pullups