TWOW:

20 Minute run, Fartlek style.  Alternating between 2 minutes fast at RPE 8 and 1 minute slow at RPE 5

Skill WOD:

-10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level

-3 x 45sec 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)

-Weighted Pistols 3x 10 per leg

-10 x Legless Rope Climbs

-20 Ring Muscle ups with 2 second pauses in bottom of dip

-5x Peg Board Ascents

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:

EMOM 18 Minutes, alternate movements each round

Prowler Push 160/105 fifty foot increments

Farmer Carry 70s/53s fifty foot increments

KB Deadlifts 70s/53s

AND….

For Time

100 Cal Row

75 C2B Pullups

50 S2OH 95/63

25 D Ball Over Shoulder- Heavy