TWOW:

5 x 400m Run with 200m walk recovery at 80%

5 x 200m Run with 100m walk recovery at 90%

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)

-50 Toes to Bar, as unbroken as possible

-5x Peg Board Ascents

–EOMOM 10 Minutes- 5 Ring muscle ups-Odd 5 Bar Muscle Ups-Even

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 WOD:

3 Rounds

25/20 Cal Assault Bike

50′ DB Lunge (regional style, 1 OH, 1 front rack) 70/50

And…

5 Rounds

500m Row

500m Ski Erg

400m Run

AFAP(as fast as possible), 2 Minute rest after each round