TWOW:

2 X 1600m Run at RPE 7.  Rest 10 minutes between

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)

-30 Ring Muscle Ups with 2 second pause at bottom of dip

-Tabata C2B Pullups

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:

5-4-3-2-1

Clean and Jerk 185/133

Rope Climb 18′