TWOW:

800, 600, 400, 200, 400, 600, 800m Runs.  Rest 1:1, RPE 7

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)

-EMOM 5 Minutes 5/3 Ring Muscle Ups (try strict, then kip when necessary)

-Tabata C2B/T2b alternating each round for 8 total rounds (4 each)

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:

Crossfit Open 18.4

21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

AND……..

As Fast As Possible

21-15-9-6-3

Assault Bike Calories

Burpee over Bar