TWOW:

3 x 400m Runs RPE 8 with 2 minute rest

5 x 100m Sprints all out, walk back recovery

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)

-Tabata Chest to Bar Pullups x 8 rounds

-3x 10 Deficit HSPU working up to higher deficit every set

-50 Toes to Bar as unbroken as possible

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

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 WOD:

5 Rounds

25/20 Cal Assault Bike

100m Prowler Push 135/95

AND….

3 Rounds

30 Cal Ski Erg

30 HSPU