TWOW:

4 Rounds 400m Run/200m Farmer carry 53s/35s no rest between rounds

Skill WOW

10 Minutes HS walk practice

Tabata Toes to Bar x 8 rounds

20x False Grip Ring Pullup to chest with 3 second hold at chest

EMOM 5 Minutes

4/3 strict ring muscle ups or 5/4 Kipping Ring Muscle Ups or 15 Ring muscle ups total if you cannot string together yet

30 Strict HSPU-if easy, add deficit

Extra WOD

3 Rounds

20 Cal Assault Bike

16 OH Walking Lunge with Axle Bar 155/105