TWOW:

8 rounds, alternating each round for 4 rounds of each: Rest 1 minute between each

200m Run, all out sprint

25/20 cal Assault Bike, all out sprint

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)

-3x200m Waiter’s Carry 2×53/35lb kettlebells

-3×10-15 Unbroken Bar Muscle Ups, rest as needed.  Or Accumulate 20 Bar Muscle Ups if cannot string together yet.

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:

3 Rounds

15 Deadlifts 225/153

50 ft HS Walk

AND…

21-15-9-6-3

Thruster 135/93

C2B Pullup