TWOW: Alternate Run/Row, no breaks 500m/500m, 400m/400m, 300m/300m, 200m/200m, 100m/100m RPE 7 Then…. EMOM 7 Minutes 100m Sprints RPE 8 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) -Ring Muscle Up Complex: As many as possible in 15 Minutes 2 Strict Ring muscle ups +3 Kipping -10x 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: Crossfit Open WOD 13.1 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17...
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