TWOW:

800m, 600m, 400m, 200m RPE 8, rest 1:1

Then 7x100m sprints walk back 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 every minute)

-Tabata alternating c2b and t2b

-5x Peg Board ascents

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

4 Strict Ring Muscle Ups

5 Strict HSPU with deficit 8″/6″

6 OHS  185/133

AND…..

3 Rounds

50′ HS Walk

50′ Regional style walking lunge 70s/55s

100 Double Unders