TWOW:

500  400 300 200 100 m Run and row each increment back to back, no rest

Skill WOD:

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.

Tabata C2B Pullups-try to stay consistent each round

20 reps toe to bar bar 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:

Regionals 2018 Event 6

4 Rope Climbs

16 Thrusters 155/103

3 Rope Climbs

12 Thrusters

2 Rope Climbs

8 Thrusters