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:

 

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

Sandbag Over Shoulder 150/100

1 Peg board ascent between rounds