TWOW:

6x 200m Sprint RPE 8-9, 200m walk rest

EMOM 7 Minutes 100m Sprint RPE 8-9

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)

-EMOM 5 Minutes 3-5 Unbroken Bar Muscle Ups.  If not consecutive BMU yet, 15-20 Bar Muscle Ups in shortest time possible

-30 Strict Ring Dips, 2 second pause at bottom of each

-3x 100 unbroken double unders, rest as needed between

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:

30-20-10

C2B Pullup

Pistol, alt

AND……

100 Wall Balls

75 Box Jumps 24/20

50 HSPU

25 Bar Muscle Ups