TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries

Skill WOW:

10 Minutes HS walk practice

-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)

-50 C2B Pullups as unbroken as possible

-20x Strict False Grip Ring Pullups with 5 second pause at top

-30x Ring Dips with 3 second pause at bottom

-EOMOM 10 Minutes- 5 Ring muscle ups-Odd 5 Bar Muscle Ups-Even

-5 X Peg Board Ascents

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:

3 Rounds

10 Axle Bar Cleans 135/95

10 Axle Bar Jerks

20 Axle Bar Front Rack Lunges

AND……

500m Row or Run

5 Rope Climbs

400m Row or Run

4 Rope Climbs

300m

3 Rope Climbs

200m

2 Rope Climbs

100m

1 Rope Climb