TWOW:

10x 30 second prowler push with 30 second rest.  RPE 8, weight 135/95

Then… EMOM 10 Minutes 100m Sprint 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)

-EMOM 5 Minutes 1 Ring muscle up, 2 ring dips, 1 ring muscle up-as a complex

-Tabata T2B

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

Hang Squat Clean 225/153

Ring Muscle Up

AND….

3 Rounds

10 D Ball Over Shoulder-Heavy

20 Cal Assault

20 Cal Ski Erg

3 Peg Board Ascent