TWOW:

4x400m runs at RPE 7.  200m recovery jog at RPE 3 in 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)

-5x Peg Board Ascents, rest as needed between each

-20x toe through ring into ring muscle ups

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:

3 Rounds

5 Burpee over pullup bar (burpee, bar muscle up, climb over pullup bar)

10 Squat Cleans 165/113

15 D Ball Over Shoulder 150/100 (please drop onto blue mat)