TWOW:

10x 100m sprint forward, 100m jog backward

Really focus on hamstrings on backward jog.  Sprint at 9 RPE jog at 5 RPE

Skill WOW

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

3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

5x Peg Board climb, rest as needed in between.  Peg board tips: Try to use false grip instead of neutral grip. Stay close to the wall, keep arms bent.  Keep chin above pegs.  Keep knees bent and push balls of feet into wall.  Shoes with good tread will be best.

EMOM 5 Minutes of 5 Strict C2B Pullup AND 5 Strict Ring Dips (do both each minute)

EMOM 5 Minutes 4/3 Ring Muscle Ups

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 Conditioning

5 Rounds

300m Run

30 GHD Situps

50 ft Yoke Carry, must go 25′ put yoke down and 25′ back, heavy but unbroken for each 25′

20 C2B Pullups (go for unbroken every round)