TWOW:

8x200m Run at RPE 8, 200m walk recovery

Skill WOD:

-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

-EMOM 5 Minutes 5 Strict Pullups and 5 Strict HSPU (both each minute)

-30 Ring Dips with 3 second pause at bottom of each (break into sets as needed)

-EMOM 5 Minutes 5 Ring Muscle Ups-Scale number according to ability

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:

From Crossfit Team Series 2018

5 Rounds

50 Double Unders

50′ OH DB Lunge 50/35 (one dumbbell)

AND

3 Rounds

12 Strict HSPU

8 Bar Muscle Ups

4 Snatch (squat) 155/103