TWOW:
1 Mile Run as fast as possible, then 4x200m Striders(longer stride, exaggerate running form) at RPE 5-6
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)
-Test: Max Unbroken Chin over Bar Pullups
-Test: Max Unbroken Toes to Bar (not to be done same day as pullup test)
-3x 100 Unbroken sets of double unders
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 ups kip to hip 3×5
Extra WODS:
Crossfit Open WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/63
AND….
AS Fast As Possible for 1 Round
50 GHD Situps
20 Ring Muscle Ups