TWOW:

3x 800m Run at RPE 6

3x400m Run at RPE 6

Rest 2 Minutes between

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)

-Tabata T2B (try to keep same reps each round)

-EMOM 5 Minutes 5 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 WODs:

From the Crossfit Games 2013

The Cinco

3 Rounds

5 Deadlifts 405/265

5 right leg weighted pistols 53/35

5 Left leg weighted pistols

after 3 rounds do 80′ handstand walk

right into The Cinco II

3 Rounds

5 Ring Muscle Ups

5 Deficit HSPU

after 3 rounds do 90′ OH Axle Bar walking lunge 160/100lbs