TWOW:

5x 400m Run at RPE 8, rest as needed to stay within 5 seconds for each 400m

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 Pegboard Ascents, rest as needed between

-Max Freestanding HSPU in 10 Minutes

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:

EMOM 10 Minutes

8 Back Squats from rack Start at 45%x2 min, 50%x2, 55%x2, 60%x2, 65%x2

AND

3 Rounds

10/7 Ring Muscle Ups

50′ HS Walk