TWOW:

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

Skill WOD:

-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)

-3x ME Unbroken Ring Muscle Ups

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

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 WOD:

5 Rounds

50 Ft Yoke Carry-Heavy

2 Peg Board Ascents

And….

3 Rounds

7 Bar Muscle Ups-unbroken

7 Squat Cleans 185/123