TWOW:

8x 200m runs at RPE 7, 100m walk 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)

-3x ME Strict Ring Muscle Up

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:

500m

5 Legless Rope Climb

5 Power Clean and Jerk 185/133

400m Row

4 Legless

4 PC and J

300m Row

3 Legless

3 PC and J

200m Row

2 Legless

2 PC and J

100m Row

1 Legless

1 PC and J