TWOW:

1600m RPE 7, 1200m RPE 7, 800m RPE 8, 400m RPE 8, 200m AFAP, Rest 1:1

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)

-Tabata C2b/T2b, switch every round

-10-20 Strict Ring Muscle Ups, rest as needed

-HS Walk obstacle course-around cones, over weights, etc

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:

100 DB Thrusters 50’s/35’s

EMOM 3 Burpees (including at start of workout)