TWOW:

6x 400mRun at RPE 7, Recovery 2 min

Then

8x 100m Sprint at RPE 9, walk back recover

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)

-3x Max Unbroken Double Unders, rest as needed between sets

-10x Strict Ring Muscle Ups

-Tabata Toe to Bar

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:

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50s/35s
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

AND….

5 Rounds

75 Double Unders

15/12 Cal Assault Bike