TWOW:

1 Mile Time Trial (as fast as possible) 10 minute rest, then 10x100m Striders (long stride, about 60% speed) 100m walk back 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)

-20x Strict False Grip Ring Pullups with 5 second pause at top

-30x Ring Dips with 3 second pause at bottom

-In 5 Minutes, as many Ring Muscle Ups as possible

-Tabata T2B-try to stay consistent each round

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

50ft HS Walk

50ft Axle Bar Front Rack Lunge 155/105

AND……..

50 GHD Situps

15 Ring Muscle Ups

50 GHD Situps

15 Bar Muscle Ups