TWOW:

8x 400m run with 100m walk recovery.  Run at RPE 7

SKILL WOW:

10 Minutes handstand practice

3×45 sec hollow body handstand hold against wall.  No arch, chin tucked

10 Minutes freestanding HSPU practice or 20 strict hspu on wall if not ready for freestanding

Tabata C2B Pullups

3×5 strict ring muscle ups or accumulate 15-20 kipping if no strict yet

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

5x Pegboard ascent and descent

EXTRA WOD

3 Rounds

10 Bar Muscle Ups

20 Weighted Pistols 35/26 lb kb

30 GHD Situps