TWOW:

6x100m Uphill sprint with sled, release sled at 100m and sprint 300m more for 400m total.  Rest 2 min between each.  RPE 8

Skill WOD:

-10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level

-3 x 45 sec 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 ME Unbroken Bar Muscle Ups

-3 attempts at ME unbroken double unders

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:

50 GHD Situps

20 Burpee Bar Muscle Ups

50 GHD Situps

20 Burpee Ring Muscle Ups

50 GHD Situps

ME Ring and Bar Muscle Ups in 5 Minutes (clock continues to run after ghd situps, no break)