TWOW:

5x 400m run RPE 7

Then EMOM 7 Minutes 100m Sprint at RPE 8

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)

-30 Ring Muscle Ups in fewest sets possible

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:

OPEN Workout 15.1 and 15.1A

AMRAP 9 Minutes

15 T2b

10 Deadlifts 115/73

5 Snatches

Then….Immediately following, with running clock

15.1 A-

6 Minutes to find 1 RM Clean and Jerk

AND…….

15.2

Every 3 Minutes for as long as possible

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds