TWOW:

1200m Run, 800m Run, 600m Run, 400m Run, 200m Run

Rest 2 Minutes between each, RPE 7-8

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)

-Gymnastics series work: 50 Toes to bar as unbroken as possible, 2 minutes rest, followed by 3 Sets of Max Unbroken Ring Muscle Ups.  Rest as needed between sets of ring muscle up sets.

-3×100 Double Unders, try to stay unbroken, rest as needed between sets

-5x Pegboard Ascent, rest as needed between

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 WOWs:

 

From the 2019 Crossfit Games:

SPLIT TRIPLET

5 rounds:
1 pegboard ascent
100 double-unders
10 DB hang split snatches (55 | 80 lb.)
10 DB hang clean and jerks (55 | 80 lb.)

Time cap: 20 minutes

AND…….

3 Rounds

750m Ski Erg

25 Burpees to Target