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.*

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