TWOW:

6x 200m Sprint, all out sprint, 200m walk recoveries

Skill WOD:

10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level

30 Strict HSPU as unbroken as possible, use deficit if easily done unbroken

Tabata C2B/Tabata T2B, alternate ever round for 4 rounds each.  Keep perfect, long hollow body kip position

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

AMRAP 15 Minutes

10 D Ball Over Shoulder 150/100lb (must drop onto blue gymnastics mat. Do not drop directly onto floor!!!!)

7 Ring Muscle Ups

25Ft DB Lunge, regional standard (switch OH arm every round)