TWOW:

500  400 300 200 100 m Run and row each increment back to back, no rest

Then…..

Skill WOD:

-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)

-3×100 Unbroken Double Unders

-10 Minutes of Pegboard work

-EOMOM 5 Minutes -5 Bar Muscle Ups even minutes/4 Ring Muscle Ups odd minutes

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 Conditioning:

In 16 Minutes, get as high as you can in the ladder

1 Ring Muscle Up

10 Cal Bike

2 Ring Muscle Up

10 Cal Bike

3 RMU

10 Cal Bike

*increasing RMU by 1 each round

AND…..

Regionals 2018 Event 6

4 Rope Climbs

16 Thrusters 155/103

3 Rope Climbs

12 Thrusters

2 Rope Climbs

8 Thrusters