Start at 0:00
10 Rounds for Time
3 Muscle Ups
3 Strict Deficit Handstand Push Ups 4″/2″
Start at 20:00
3 Rounds for Time
25 GHD Sit Ups
75 Double Unders
50 ft Front Rack Walking Lunge Steps 165/110
General Fitness and Beginner:
**If you are new to muscle ups, lower the number or scale to 6 pull ups and 6 ring dips. Choose a MORE difficult version of a handstand push up than what you usually do. Add a deficit to the pike on the box or go strict to the ground if you usually kip. Don’t be afraid to do 10 rounds of 1 and 1 if you need to get this done. Make sure you get 5 min or more of rest.
**If you are new to GHD sit ups 75 might not seem like a lot, but I would still advise scaling to 15 per round. If you don't quite have double unders, lower the number to 50 and count your attempts if you need to. Doing more single unders will not improve your double unders. Scale the weight on the lunges, but keep it relatively heavy.