TWOW:

6 X 400m Run with 200m Walk Back Recovery.  400m runs at RPE 8

SKill WOD:

Skill WOD:

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

-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)

-EMOM 5 Minutes 4/3 Ring Muscle Ups (scale reps per minute as needed, try to be unbroken, but can be as many as 2 sets if needed)

-Tabata T2B, stay consistent throughout all 8 rounds

-5 rounds 10 unbroken bar muscle ups (scale reps as needed)-rest as needed in between so that mu remain unbroken

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 WODs:

5 Rounds-each round of barbell work to be unbroken

10 Deadlifts 155/103

10 Hang Squat Cleans

10 S2OH

AND….

Eva 

5 Rounds

800m Run

30 KB Swings 70/53

30 Pullups (do not break up!!)