TWOW:

6x Split 300s (sprint 200m. jog 100m, sprint 100m) at RPE 8, 200m walk recovery

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 Toes to Bar (try to keep consistent throught 8 rounds)

-10-20 Strict Ring Muscle Ups with towel between feet (don’t let towel drop)

-20 weighted pistols per leg 53/36

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 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
14-cal. row

AND…..

1 Round for time

50 GHD Situps (unbroken)

20 Ring Muscle Ups (as unbroken as possible)