TWOW:

3x1000m Run Rest 1:1 RPE 7

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

-Test: Max UB Bar Muscle Ups

-EMOM 7 Minutes

5 Strict Pullup and 5 Strict HSPU

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 2018 Crossfit Team Series

10-9-8-7-6-5-4-3-2-1

Bar Muscle Up

Snatch (squat) 95/63

*if done with a partner, partner 1 does 10 and 10, then partner 2 does 10 and 10*

AND

1-2-3-4-5-6-7-8-9-10

D Ball over shoulder (onto blue mat)

1 Peg board ascent between rounds