3 Rounds For Time:   1 Strict Deficit Handstand Push Up (4" depth / 2"depth) 2 Strict Muscle Up China Town Run 4 Kipping Deficit Handstand Push Up 5 Kipping Muscle Up 600m Run

*SEE SCALING OPTIONS BELOW*

  Scaling Options: For Strict Def HSPU: Half the depth to 2" & 1" respectively (1:1) / Flat surface on floor (1:1) / 1x abmat with thin green plates either side (1:1) / "Harness HSPU" (2:1) / Off of Box, Full ROM (3:1). For Strict Muscle Up: Banded Transition (3:1) / CTB Strict Pull Up (3:1) / Strict Pull Up (3:1). For Kipping Def HSPU: Half the depth to 2" & 1" (1:1) / 1x abmat with green plates either side (1:1) / 1x abmat (1:1) / Off of Box, Full ROM (2:1). For Kipping Muscle Up: Banded Transitions (2:1) / CTB Pull Up & Normal Push Up - Toes - (2:1, 2:1) / Pull Up & Normal Push Up - Toes or Knees - (2:1, 2:1).   Note: The brackets denote how many reps are required to make up the equivalent number. Eg: (3:1) means 3 reps are needed to be equivalent to 1 rep "as written"

*30 Minute Time Cap, Need to be out the door on the last run before the 29:00 mark to claim a time.*

Post Times to Comments.