TWOW:

3x800m Run with 400m Walk Recovery

3x1000m Bike with 1:1 Rest Recovery

Skill WOW:

10 Minutes HS walk practice

-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 Double Unders- if not great at DU yet, accumulate 200 reps in fewest sets possible

-5 Rounds as many strict Ring Muscle Ups as possible + 2 kipping RMU, rest as needed between sets

-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:

EOMOM 12 Minutes

15/12  Cal Row

12 Burpees

AND…..

30 Ring Muscle Ups for Time