TWOW:

2 Mile run RPE 7

Then, 10x 100m striders at RPE 5

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)

-10x Legless Rope Climb, V sit if legless are easy

-ME Unbroken Bar 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:

Smackie

1000m Row

50 Wall Balls

30 Burpee Bar Muscle Ups