TWOW:

20 Minute Sled Pull (move the whole time, will not be a run), every 5 minutes release sled and sprint 200m

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)

-10x V Sit Rope Climb to 15′-rest as needed between.  Can use legs for descent

-Tabata C2B Pullups, stay consistent each round

-EMOM 5 Minutes 5/3 Ring Muscle Ups

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 WOD:

10 Rounds

200m Run

1 Legless Rope Climb

AND…….

10 Rounds

250m Row

3 Bar Muscle Ups