TWOW:

30 Minute Run, no stopping. sprint 60 seconds every 5 Minutes.  Sprint at RPE 8, Run at RPE 6

Skill:

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

-3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

-3x ME Unbroken Ring Muscle Ups

*If new to muscle up, accumulate 15-20 total depending on skill level

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

Gymnastics Complex Work-3 X T2B plus 3x 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:

5 Rounds

50 Ft Yoke Carry-Heavy

2 Peg Board Ascents

And….

3 Rounds

7 Bar Muscle Ups-unbroken

7 Squat Cleans 185/123