TWOW:

4 x 400m Sandbag Runs (weight of your choice) at RPE 8. Rest as needed between rounds to keep times within 5 seconds each round

Then 4x400m run without sandbag, RPE 8, as fast as possible.  Rest as needed to keep times within 5 minutes

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)

-5x100m Waiter’s Carry 53s/35s- not for time, for OH stability

-5x Peg Board ascents

-Tabata Toes to Bar- stay consistent for all 8 rounds

-ME Unbroken C2B Pullups-1 attempt at max effort, then 3 rounds of 80% of max reps unbroken.  Rest as needed between sets

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:

From Dubai Crossfit Championships:

4 Rounds for Time

8m Front rack Lunges 55s/40s (2 dbs)
8 Bar facing Burpees
8m Front rack Lunges
8 Bar facing Burpees
8 Bar Muscle-ups

AND…

For Time

50 GHD Situps

400m Run

40 KB Deadlifts 70s/53s

400m Run

30 D Ball Over Shoulder

400m Run

20 Burpee Over Box Jump 24/20

400m Run

10 Ring Muscle Ups

400m Run

5 Peg Board Ascents