TWOW:

4 x 800m Run at RPE 8-9 FAST!!!! Rest as needed in between

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)

-10 Minutes max legless rope climbs (use legs if can’t do legless yet)

-40 Weighted pistols, alt legs 53/35

-EMOM 5 Minutes-max strict ring muscle ups 40 seconds of every minute, 20 sec rest

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:

19.1

AMRAP 15 Minutes

19 Wall Balls

19 Cal Row

AND….

12-9-6-3

Deadlift 305/225

Strict HSPU