TWOW:

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

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)

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

-3x ME Unbroken Double Unders (If less than 100 unbroken, accumulate 300 Double Unders, as unbroken as possible

-30 Ring Dips with 3 second pause at bottom of each

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:

From the 2019 Crossfit Games:

FIRST CUT

4 rounds:
400-m run
3 legless rope climbs
7 squat snatches (130 | 185 lb.)

Time cap: 20 minutes (Scale weight if needed)