TWOW:

1600m As fast as possible

Then….3x800m at RPE 7, rest 3 minutes between each

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)

-30 Ring dips with 3 second pause at bottom, as unbroken as possible

Gymnastics Complex: alternate 1 c2b, 1 t2b, 1 bar muscle up for as many unbroken sets as possible

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

AMRAP 12 Minutes

3 Ring Muscle Ups

5 Sandbag Over Shoulder

25′ HS Walk

AND

5 Rounds

5 Axle Bar Clean and Jerk 135/95

50′ OH Axle Bar Lunge 135/95

5 Bar Muscle Ups